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  6. Cornmeal, white (Navajo) vs. Couscous

Cornmeal, white (Navajo) vs. Couscous — In-Depth Nutrition Comparison

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A recap on differences between cornmeal, white (Navajo) and couscous

  • Cornmeal, white (Navajo) is higher than couscous in iron, vitamin B5, vitamin B6, phosphorus, fiber, magnesium, zinc, manganese, vitamin B1, and copper.
  • Cornmeal, white (Navajo) covers your daily iron needs 43% more than couscous.
  • Cornmeal, white (Navajo) contains 16 times more magnesium than couscous. While cornmeal, white (Navajo) contains 125mg of magnesium, couscous contains only 8mg.

Food varieties used in this article are Cornmeal, white (Navajo) and Couscous, cooked.

Infographic

Cornmeal, white (Navajo) 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 89% 3.3% 39% 142% 73% 88% 120% 0.52% 84% 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 +1462.5%
Contains more CalciumCalcium +37.5%
Contains more PotassiumPotassium +663.8%
Contains more IronIron +897.4%
Contains more CopperCopper +434.1%
Contains more ZincZinc +1146.2%
Contains more PhosphorusPhosphorus +1172.7%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +669%

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% 7.4% 0% 78% 32% 53% 149% 135% 0% 1% 24% 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 EVitamin E +184.6%
Contains more Vitamin B1Vitamin B1 +392.1%
Contains more Vitamin B2Vitamin B2 +407.4%
Contains more Vitamin B3Vitamin B3 +184.8%
Contains more Vitamin B5Vitamin B5 +571.2%
Contains more Vitamin B6Vitamin B6 +1043.1%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +113.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 5% 77% 5%
Protein: 10.99 g
Fats: 5.04 g
Carbs: 77.14 g
Water: 5.42 g
Other: 1.41 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 +190%
Contains more FatsFats +3050%
Contains more CarbsCarbs +232.2%
Contains more OtherOther +442.3%
Contains more WaterWater +1238.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 34% 47%
Saturated fat: Sat. Fat 0.853 g
Monounsaturated fat: Mono. Fat 1.532 g
Polyunsaturated fat: Poly. Fat 2.078 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 +6863.6%
Contains more Poly. FatPolyunsaturated fat +3146.9%
Contains less Sat. FatSaturated fat -96.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cornmeal, white (Navajo) Couscous
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Cornmeal, white (Navajo) Couscous DV% diff.
Selenium 27.5µg 50%
Iron 3.79mg 0.38mg 43%
Vitamin B5 2.49mg 0.371mg 42%
Vitamin B6 0.583mg 0.051mg 41%
Phosphorus 280mg 22mg 37%
Fiber 10.4g 1.4g 36%
Magnesium 125mg 8mg 28%
Zinc 3.24mg 0.26mg 27%
Starch 60.46g 25%
Manganese 0.646mg 0.084mg 24%
Vitamin B1 0.31mg 0.063mg 21%
Copper 0.219mg 0.041mg 20%
Carbs 77.14g 23.22g 18%
Protein 10.99g 3.79g 14%
Calories 398kcal 112kcal 14%
Polyunsaturated fat 2.078g 0.064g 13%
Potassium 443mg 58mg 11%
Vitamin B3 2.8mg 0.983mg 11%
Vitamin B2 0.137mg 0.027mg 8%
Fats 5.04g 0.16g 8%
Saturated fat 0.853g 0.029g 4%
Folate 32µg 15µg 4%
Monounsaturated fat 1.532g 0.022g 4%
Vitamin E 0.37mg 0.13mg 2%
Choline 3.3mg 1%
Net carbs 66.74g 21.82g N/A
Calcium 11mg 8mg 0%
Sugar 1.46g 0.1g N/A
Sodium 4mg 5mg 0%
Vitamin K 0.4µg 0.1µg 0%
Tryptophan 0.07mg 0.049mg 0%
Threonine 0.345mg 0.1mg 0%
Isoleucine 0.404mg 0.147mg 0%
Leucine 1.375mg 0.259mg 0%
Lysine 0.319mg 0.073mg 0%
Methionine 0.258mg 0.059mg 0%
Phenylalanine 0.543mg 0.184mg 0%
Valine 0.554mg 0.162mg 0%
Histidine 0.292mg 0.077mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.054g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal, white (Navajo) Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
37%
Cornmeal, white (Navajo)
7%
Couscous
Minerals Daily Need Coverage Score
64%
Cornmeal, white (Navajo)
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 1.36g)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 0.824g)
Which food is lower in Cholesterol?
Cornmeal, white (Navajo)
Cornmeal, white (Navajo) is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Cornmeal, white (Navajo)
Cornmeal, white (Navajo) contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Cornmeal, white (Navajo)
Cornmeal, white (Navajo) is lower in glycemic index (difference - 65)
Which food is cheaper?
Cornmeal, white (Navajo)
Cornmeal, white (Navajo) is cheaper (difference - $1.3)
Which food is richer in minerals?
Cornmeal, white (Navajo)
Cornmeal, white (Navajo) is relatively richer in minerals
Which food is richer in vitamins?
Cornmeal, white (Navajo)
Cornmeal, white (Navajo) is relatively richer in vitamins

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 (Navajo) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168038/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.