Cornmeal, white, self-rising, bolted, with wheat flour added, enriched vs. Couscous — In-Depth Nutrition Comparison
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Summary of differences between cornmeal, white, self-rising, bolted, with wheat flour added, enriched and couscous
- Couscous has less phosphorus, folate, iron, vitamin B1, vitamin B2, calcium, vitamin B3, vitamin B6, and fiber than cornmeal, white, self-rising, bolted, with wheat flour added, enriched.
- Cornmeal, white, self-rising, bolted, with wheat flour added, enriched covers your daily need for phosphorus, 90% more than couscous.
- Cornmeal, white, self-rising, bolted, with wheat flour added, enriched has 264 times more sodium than couscous. While cornmeal, white, self-rising, bolted, with wheat flour added, enriched has 1319mg of sodium, couscous has only 5mg.
These are the specific foods used in this comparison Cornmeal, white, self-rising, bolted, with wheat flour added, enriched and Couscous, cooked.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +575% |
| Contains more CalciumCalcium | +3637.5% |
| Contains more PotassiumPotassium | +256.9% |
| Contains more IronIron | +1202.6% |
| Contains more CopperCopper | +239% |
| Contains more ZincZinc | +434.6% |
| Contains more PhosphorusPhosphorus | +2859.1% |
| Contains less SodiumSodium | -99.6% |
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.
| Contains more Vitamin B1Vitamin B1 | +1031.7% |
| Contains more Vitamin B2Vitamin B2 | +1503.7% |
| Contains more Vitamin B3Vitamin B3 | +429.2% |
| Contains more Vitamin B6Vitamin B6 | +654.9% |
| Contains more FolateFolate | +1660% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.41 g
Fats:
2.85 g
Carbs:
73.43 g
Water:
10.33 g
Other:
4.98 g
Protein:
3.79 g
Fats:
0.16 g
Carbs:
23.22 g
Water:
72.57 g
Other:
0.26 g
| Contains more ProteinProtein | +121.9% |
| Contains more FatsFats | +1681.3% |
| Contains more CarbsCarbs | +216.2% |
| Contains more OtherOther | +1815.4% |
| Contains more WaterWater | +602.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.4 g
Monounsaturated fat:
Mono. Fat
0.751 g
Polyunsaturated fat:
Poly. Fat
1.297 g
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 | +3313.6% |
| Contains more Poly. FatPolyunsaturated fat | +1926.6% |
| Contains less Sat. FatSaturated fat | -92.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Phosphorus | 651mg | 22mg | 90% |
| Folate | 264µg | 15µg | 62% |
| Iron | 4.95mg | 0.38mg | 57% |
| Sodium | 1319mg | 5mg | 57% |
| Vitamin B1 | 0.713mg | 0.063mg | 54% |
| Selenium | 27.5µg | 50% | |
| Vitamin B2 | 0.433mg | 0.027mg | 31% |
| Calcium | 299mg | 8mg | 29% |
| Vitamin B6 | 0.385mg | 0.051mg | 26% |
| Vitamin B3 | 5.202mg | 0.983mg | 26% |
| Fiber | 6.3g | 1.4g | 20% |
| Carbs | 73.43g | 23.22g | 17% |
| Calories | 348kcal | 112kcal | 12% |
| Magnesium | 54mg | 8mg | 11% |
| Copper | 0.139mg | 0.041mg | 11% |
| Zinc | 1.39mg | 0.26mg | 10% |
| Protein | 8.41g | 3.79g | 9% |
| Polyunsaturated fat | 1.297g | 0.064g | 8% |
| Fats | 2.85g | 0.16g | 4% |
| Manganese | 0.084mg | 4% | |
| Potassium | 207mg | 58mg | 4% |
| Monounsaturated fat | 0.751g | 0.022g | 2% |
| Saturated fat | 0.4g | 0.029g | 2% |
| Choline | 3.3mg | 1% | |
| Vitamin E | 0.13mg | 1% | |
| Net carbs | 67.13g | 21.82g | N/A |
| Sugar | 0.1g | N/A | |
| Vitamin B5 | 0.383mg | 0.371mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.065mg | 0.049mg | 0% |
| Threonine | 0.305mg | 0.1mg | 0% |
| Isoleucine | 0.3mg | 0.147mg | 0% |
| Leucine | 0.973mg | 0.259mg | 0% |
| Lysine | 0.23mg | 0.073mg | 0% |
| Methionine | 0.173mg | 0.059mg | 0% |
| Phenylalanine | 0.414mg | 0.184mg | 0% |
| Valine | 0.415mg | 0.162mg | 0% |
| Histidine | 0.249mg | 0.077mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
53%
7%
Minerals Daily Need Coverage Score
87%
22%
Comparison summary
Which food contains less Sodium?
Couscous contains less Sodium (difference - 1314mg)
Which food is lower in Saturated fat?
Couscous is lower in Saturated fat (difference - 0.371g)
Which food is lower in Sugar?
Cornmeal, white, self-rising, bolted, with wheat flour added, enriched is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Cornmeal, white, self-rising, bolted, with wheat flour added, enriched is lower in glycemic index (difference - 65)
Which food is cheaper?
Cornmeal, white, self-rising, bolted, with wheat flour added, enriched is cheaper (difference - $1.3)
Which food is richer in minerals?
Cornmeal, white, self-rising, bolted, with wheat flour added, enriched is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.