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  6. Cornmeal, whole-grain, white vs. Couscous

Cornmeal, whole-grain, white vs. Couscous — In-Depth Nutrition Comparison

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How are cornmeal, whole-grain, white and couscous different?

  • Cornmeal, whole-grain, white is higher in iron, phosphorus, magnesium, vitamin B1, fiber, vitamin B6, manganese, carbs, and copper; however, couscous is richer in selenium.
  • Daily need coverage for iron for cornmeal, whole-grain, white is 38% higher.
  • Cornmeal, whole-grain, white contains 16 times more magnesium than couscous. While cornmeal, whole-grain, white contains 127mg of magnesium, couscous contains only 8mg.

Cornmeal, whole-grain, white and Couscous, cooked are the varieties used in this article.

Infographic

Cornmeal, whole-grain, white vs Couscous infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 1.8% 25% 129% 64% 50% 103% 4.6% 65% 85%
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 +1487.5%
Contains more PotassiumPotassium +394.8%
Contains more IronIron +807.9%
Contains more CopperCopper +370.7%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +995.5%
Contains more ManganeseManganese +492.9%
Contains more CalciumCalcium +33.3%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +77.4%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% 0% 8.4% 96% 46% 68% 26% 70% 0% 0.75% 19%
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 EVitamin E +223.1%
Contains more Vitamin B1Vitamin B1 +511.1%
Contains more Vitamin B2Vitamin B2 +644.4%
Contains more Vitamin B3Vitamin B3 +269.5%
Contains more Vitamin B5Vitamin B5 +14.6%
Contains more Vitamin B6Vitamin B6 +496.1%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +66.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cornmeal, whole-grain, white Couscous DV% diff.
Iron 3.45mg 0.38mg 38%
Phosphorus 241mg 22mg 31%
Magnesium 127mg 8mg 28%
Vitamin B1 0.385mg 0.063mg 27%
Fiber 7.3g 1.4g 24%
Selenium 15.5µg 27.5µg 22%
Vitamin B6 0.304mg 0.051mg 19%
Carbs 76.89g 23.22g 18%
Manganese 0.498mg 0.084mg 18%
Copper 0.193mg 0.041mg 17%
Vitamin B3 3.632mg 0.983mg 17%
Zinc 1.82mg 0.26mg 14%
Calories 362kcal 112kcal 13%
Vitamin B2 0.201mg 0.027mg 13%
Polyunsaturated fat 1.638g 0.064g 10%
Protein 8.12g 3.79g 9%
Potassium 287mg 58mg 7%
Fats 3.59g 0.16g 5%
Folate 25µg 15µg 3%
Choline 21.6mg 3.3mg 3%
Vitamin E 0.42mg 0.13mg 2%
Saturated fat 0.505g 0.029g 2%
Monounsaturated fat 0.948g 0.022g 2%
Sodium 35mg 5mg 1%
Vitamin B5 0.425mg 0.371mg 1%
Protein per 100 calories 2.2g 3.4g N/A
Calories per 10 g protein 446kcal 296kcal N/A
Weight per 100 calories 28g 89g N/A
Unsaturated / Saturated Fat ratio 5.1 3 N/A
Net carbs 69.59g 21.82g N/A
Calcium 6mg 8mg 0%
Sugar 0.64g 0.1g N/A
Vitamin K 0.3µg 0.1µg 0%
Tryptophan 0.057mg 0.049mg 0%
Threonine 0.305mg 0.1mg 0%
Isoleucine 0.291mg 0.147mg 0%
Leucine 0.996mg 0.259mg 0%
Lysine 0.228mg 0.073mg 0%
Methionine 0.17mg 0.059mg 0%
Phenylalanine 0.399mg 0.184mg 0%
Valine 0.411mg 0.162mg 0%
Histidine 0.248mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 4% 77% 10%
Protein: 8.12 g
Fats: 3.59 g
Carbs: 76.89 g
Water: 10.26 g
Other: 1.14 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 +114.2%
Contains more FatsFats +2143.8%
Contains more CarbsCarbs +231.1%
Contains more WaterWater +607.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 31% 53%
Saturated fat: Sat. Fat 0.505 g
Monounsaturated fat: Mono. Fat 0.948 g
Polyunsaturated fat: Poly. Fat 1.638 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 +4209.1%
Contains more Poly. FatPolyunsaturated fat +2459.4%
Contains less Sat. FatSaturated fat -94.3%

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, whole-grain, white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169750/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.