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Cornmeal vs Couscous - In-Depth Nutrition Comparison

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Differences between Cornmeal and Couscous

  • Cornmeal has more Iron, Folate, Vitamin B1, Vitamin B2, Vitamin B3, Phosphorus, Vitamin B6, Fiber, and Magnesium, while Couscous has more Selenium.
  • Cornmeal's daily need coverage for Iron is 50% higher.
  • Couscous contains 14 times less Vitamin B2 than Cornmeal. Cornmeal contains 0.382mg of Vitamin B2, while Couscous contains 0.027mg.

The food types used in this comparison are Cornmeal, degermed, enriched, yellow and Couscous, cooked.

Infographic

Cornmeal vs Couscous infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +1047.4%
Contains more Magnesium +300%
Contains more Phosphorus +350%
Contains more Potassium +144.8%
Contains more Zinc +153.8%
Contains more Copper +85.4%
Contains more Calcium +166.7%
Contains less Sodium -28.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Contains more Iron +1047.4%
Contains more Magnesium +300%
Contains more Phosphorus +350%
Contains more Potassium +144.8%
Contains more Zinc +153.8%
Contains more Copper +85.4%
Contains more Calcium +166.7%
Contains less Sodium -28.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +774.6%
Contains more Vitamin B2 +1314.8%
Contains more Vitamin B3 +405.4%
Contains more Vitamin B6 +256.9%
Contains more Folate +1293.3%
Contains more Vitamin B5 +54.6%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.13
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +774.6%
Contains more Vitamin B2 +1314.8%
Contains more Vitamin B3 +405.4%
Contains more Vitamin B6 +256.9%
Contains more Folate +1293.3%
Contains more Vitamin B5 +54.6%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.13

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cornmeal Couscous
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cornmeal Couscous Opinion
Net carbs 75.55g 21.82g Cornmeal
Protein 7.11g 3.79g Cornmeal
Fats 1.75g 0.16g Cornmeal
Carbs 79.45g 23.22g Cornmeal
Calories 370kcal 112kcal Cornmeal
Starch 73.3g g Cornmeal
Fructose 0.17g g Cornmeal
Sugar 1.61g 0.1g Couscous
Fiber 3.9g 1.4g Cornmeal
Calcium 3mg 8mg Couscous
Iron 4.36mg 0.38mg Cornmeal
Magnesium 32mg 8mg Cornmeal
Phosphorus 99mg 22mg Cornmeal
Potassium 142mg 58mg Cornmeal
Sodium 7mg 5mg Couscous
Zinc 0.66mg 0.26mg Cornmeal
Copper 0.076mg 0.041mg Cornmeal
Vitamin A 214IU 0IU Cornmeal
Vitamin E 0.12mg 0.13mg Couscous
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.551mg 0.063mg Cornmeal
Vitamin B2 0.382mg 0.027mg Cornmeal
Vitamin B3 4.968mg 0.983mg Cornmeal
Vitamin B5 0.24mg 0.371mg Couscous
Vitamin B6 0.182mg 0.051mg Cornmeal
Folate 209µg 15µg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K 0µg 0.1µg Couscous
Tryptophan 0.038mg 0.049mg Couscous
Threonine 0.172mg 0.1mg Cornmeal
Isoleucine 0.242mg 0.147mg Cornmeal
Leucine 1.006mg 0.259mg Cornmeal
Lysine 0.105mg 0.073mg Cornmeal
Methionine 0.162mg 0.059mg Cornmeal
Phenylalanine 0.366mg 0.184mg Cornmeal
Valine 0.337mg 0.162mg Cornmeal
Histidine 0.172mg 0.077mg Cornmeal
Cholesterol 0mg 0mg
Trans Fat 0g g Couscous
Saturated Fat 0.22g 0.029g Couscous
Monounsaturated Fat 0.39g 0.022g Cornmeal
Polyunsaturated fat 0.828g 0.064g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Couscous
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
46
Cornmeal
7
Couscous
Mineral Summary Score
36
Cornmeal
7
Couscous

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
43%
Cornmeal
23%
Couscous
Carbohydrates
79%
Cornmeal
23%
Couscous
Fats
8%
Cornmeal
1%
Couscous

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 1.51g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.191g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 3)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.1)
Which food is richer in minerals?
Cornmeal
Cornmeal is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.