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  6. Cornmeal, white, self-rising, bolted, with wheat flour added, enriched vs. Couscous

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

Cornmeal, white, self-rising, bolted, with wheat flour added, enriched 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 39% 90% 18% 186% 46% 38% 279% 172% 0% 0%
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 +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 178% 100% 98% 23% 89% 0% 0% 198% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.371mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cornmeal, white, self-rising, bolted, with wheat flour added, enriched Couscous 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 3% 73% 10% 5%
Protein: 8.41 g
Fats: 2.85 g
Carbs: 73.43 g
Water: 10.33 g
Other: 4.98 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 +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
16% 31% 53%
Saturated fat: Sat. Fat 0.4 g
Monounsaturated fat: Mono. Fat 0.751 g
Polyunsaturated fat: Poly. Fat 1.297 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 +3313.6%
Contains more Poly. FatPolyunsaturated fat +1926.6%
Contains less Sat. FatSaturated fat -92.8%

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, white, self-rising, bolted, with wheat flour added, enriched - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168924/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.