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  6. Cornmeal vs. Couscous

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
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +144.8%
Contains more IronIron +1047.4%
Contains more CopperCopper +85.4%
Contains more ZincZinc +153.8%
Contains more PhosphorusPhosphorus +350%
Contains more ManganeseManganese +107.1%
Contains more CalciumCalcium +166.7%
Contains less SodiumSodium -28.6%
Contains more SeleniumSelenium +161.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 3.7% 2.4% 138% 88% 93% 14% 42% 0% 0% 157%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +774.6%
Contains more Vitamin B2Vitamin B2 +1314.8%
Contains more Vitamin B3Vitamin B3 +405.4%
Contains more Vitamin B6Vitamin B6 +256.9%
Contains more FolateFolate +1293.3%
Contains more Vitamin B5Vitamin B5 +54.6%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.13mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cornmeal Couscous DV% diff.
Iron 4.36mg 0.38mg 50%
Folate 209µg 15µg 49%
Vitamin B1 0.551mg 0.063mg 41%
Selenium 10.5µg 27.5µg 31%
Starch 73.3g 30%
Vitamin B2 0.382mg 0.027mg 27%
Vitamin B3 4.968mg 0.983mg 25%
Carbs 79.45g 23.22g 19%
Calories 370kcal 112kcal 13%
Phosphorus 99mg 22mg 11%
Fiber 3.9g 1.4g 10%
Vitamin B6 0.182mg 0.051mg 10%
Protein 7.11g 3.79g 7%
Magnesium 32mg 8mg 6%
Polyunsaturated fat 0.828g 0.064g 5%
Copper 0.076mg 0.041mg 4%
Zinc 0.66mg 0.26mg 4%
Manganese 0.174mg 0.084mg 4%
Vitamin B5 0.24mg 0.371mg 3%
Fats 1.75g 0.16g 2%
Potassium 142mg 58mg 2%
Calcium 3mg 8mg 1%
Vitamin A 11µg 0µg 1%
Choline 8.6mg 3.3mg 1%
Saturated fat 0.22g 0.029g 1%
Monounsaturated fat 0.39g 0.022g 1%
Protein per 100 calories 1.9g 3.4g N/A
Calories per 10 g protein 520kcal 296kcal N/A
Weight per 100 calories 27g 89g N/A
Net carbs 75.55g 21.82g N/A
Sugar 1.61g 0.1g N/A
Sodium 7mg 5mg 0%
Vitamin E 0.12mg 0.13mg 0%
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.038mg 0.049mg 0%
Threonine 0.172mg 0.1mg 0%
Isoleucine 0.242mg 0.147mg 0%
Leucine 1.006mg 0.259mg 0%
Lysine 0.105mg 0.073mg 0%
Methionine 0.162mg 0.059mg 0%
Phenylalanine 0.366mg 0.184mg 0%
Valine 0.337mg 0.162mg 0%
Histidine 0.172mg 0.077mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +87.6%
Contains more FatsFats +993.8%
Contains more CarbsCarbs +242.2%
Contains more OtherOther +96.2%
Contains more WaterWater +549.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +1672.7%
Contains more Poly. FatPolyunsaturated fat +1193.8%
Contains less Sat. FatSaturated fat -86.8%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.