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  6. Cornmeal, yellow (Navajo) vs. Couscous

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

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What are the main differences between cornmeal, yellow (Navajo) and couscous?

  • Cornmeal, yellow (Navajo) is richer in vitamin B6, iron, fiber, phosphorus, zinc, manganese, magnesium, copper, and vitamin B1, while couscous is higher in selenium.
  • Cornmeal, yellow (Navajo)'s daily need coverage for vitamin B6 is 41% higher.
  • Couscous has 13 times less magnesium than cornmeal, yellow (Navajo). Cornmeal, yellow (Navajo) has 107mg of magnesium, while couscous has 8mg.

We used Cornmeal, yellow (Navajo) and Couscous, cooked types in this comparison.

Infographic

Cornmeal, yellow (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 76% 1.8% 28% 112% 81% 85% 96% 0.52% 84% 33%
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 +1237.5%
Contains more PotassiumPotassium +455.2%
Contains more IronIron +686.8%
Contains more CopperCopper +490.2%
Contains more ZincZinc +1092.3%
Contains more PhosphorusPhosphorus +922.7%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +663.1%
Contains more CalciumCalcium +33.3%
Contains more SeleniumSelenium +358.3%

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% 75% 21% 46% 36% 136% 0% 0.5% 26% 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 +376.2%
Contains more Vitamin B2Vitamin B2 +244.4%
Contains more Vitamin B3Vitamin B3 +151.3%
Contains more Vitamin B5Vitamin B5 +60.4%
Contains more Vitamin B6Vitamin B6 +1056.9%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +126.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cornmeal, yellow (Navajo) Couscous DV% diff.
Vitamin B6 0.59mg 0.051mg 41%
Selenium 6µg 27.5µg 39%
Iron 2.99mg 0.38mg 33%
Fiber 9.4g 1.4g 32%
Phosphorus 225mg 22mg 29%
Zinc 3.1mg 0.26mg 26%
Starch 61.94g 25%
Magnesium 107mg 8mg 24%
Manganese 0.641mg 0.084mg 24%
Copper 0.242mg 0.041mg 22%
Vitamin B1 0.3mg 0.063mg 20%
Carbs 72.9g 23.22g 17%
Polyunsaturated fat 2.352g 0.064g 15%
Calories 384kcal 112kcal 14%
Protein 9.85g 3.79g 12%
Vitamin B3 2.47mg 0.983mg 9%
Fats 5.88g 0.16g 9%
Potassium 322mg 58mg 8%
Folate 34µg 15µg 5%
Saturated fat 1.043g 0.029g 5%
Monounsaturated fat 2.143g 0.022g 5%
Vitamin B2 0.093mg 0.027mg 5%
Vitamin B5 0.595mg 0.371mg 4%
Vitamin E 0.37mg 0.13mg 2%
Choline 3.3mg 1%
Net carbs 63.5g 21.82g N/A
Calcium 6mg 8mg 0%
Sugar 1.56g 0.1g N/A
Sodium 4mg 5mg 0%
Vitamin K 0.2µg 0.1µg 0%
Tryptophan 0.05mg 0.049mg 0%
Threonine 0.307mg 0.1mg 0%
Isoleucine 0.37mg 0.147mg 0%
Leucine 1.275mg 0.259mg 0%
Lysine 0.301mg 0.073mg 0%
Methionine 0.23mg 0.059mg 0%
Phenylalanine 0.499mg 0.184mg 0%
Valine 0.494mg 0.162mg 0%
Histidine 0.265mg 0.077mg 0%
Fructose 0.15g 0%
Omega-3 - ALA 0.06g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 6% 73% 10%
Protein: 9.85 g
Fats: 5.88 g
Carbs: 72.9 g
Water: 10.15 g
Other: 1.22 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 +159.9%
Contains more FatsFats +3575%
Contains more CarbsCarbs +214%
Contains more OtherOther +369.2%
Contains more WaterWater +615%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 39% 42%
Saturated fat: Sat. Fat 1.043 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 2.352 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 +9640.9%
Contains more Poly. FatPolyunsaturated fat +3575%
Contains less Sat. FatSaturated fat -97.2%

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, yellow (Navajo) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168039/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.