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Couscous vs Cornmeal - In-Depth Nutrition Comparison

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Differences between Couscous and Cornmeal

  • Couscous has more Selenium, while Cornmeal has more Iron, Folate, Vitamin B1, Vitamin B2, Vitamin B3, Phosphorus, Vitamin B6, Fiber, and Magnesium.
  • Cornmeal's daily need coverage for Iron is 50% higher.
  • Cornmeal contains 3 times less Selenium than Couscous. Couscous contains 27.5µg of Selenium, while Cornmeal contains 10.5µg.

The food types used in this comparison are Couscous, cooked and Cornmeal, degermed, enriched, yellow.

Infographic

Couscous vs Cornmeal 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +166.7%
Contains less Sodium -28.6%
Contains more Iron +1047.4%
Contains more Magnesium +300%
Contains more Phosphorus +350%
Contains more Potassium +144.8%
Contains more Zinc +153.8%
Contains more Copper +85.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Contains more Calcium +166.7%
Contains less Sodium -28.6%
Contains more Iron +1047.4%
Contains more Magnesium +300%
Contains more Phosphorus +350%
Contains more Potassium +144.8%
Contains more Zinc +153.8%
Contains more Copper +85.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B5 +54.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +774.6%
Contains more Vitamin B2 +1314.8%
Contains more Vitamin B3 +405.4%
Contains more Vitamin B6 +256.9%
Contains more Folate +1293.3%
Equal in Vitamin E - 0.12
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Contains more Vitamin B5 +54.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +774.6%
Contains more Vitamin B2 +1314.8%
Contains more Vitamin B3 +405.4%
Contains more Vitamin B6 +256.9%
Contains more Folate +1293.3%
Equal in Vitamin E - 0.12

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Couscous Cornmeal
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Couscous Cornmeal Opinion
Net carbs 21.82g 75.55g Cornmeal
Protein 3.79g 7.11g Cornmeal
Fats 0.16g 1.75g Cornmeal
Carbs 23.22g 79.45g Cornmeal
Calories 112kcal 370kcal Cornmeal
Starch g 73.3g Cornmeal
Fructose g 0.17g Cornmeal
Sugar 0.1g 1.61g Couscous
Fiber 1.4g 3.9g Cornmeal
Calcium 8mg 3mg Couscous
Iron 0.38mg 4.36mg Cornmeal
Magnesium 8mg 32mg Cornmeal
Phosphorus 22mg 99mg Cornmeal
Potassium 58mg 142mg Cornmeal
Sodium 5mg 7mg Couscous
Zinc 0.26mg 0.66mg Cornmeal
Copper 0.041mg 0.076mg Cornmeal
Vitamin A 0IU 214IU Cornmeal
Vitamin E 0.13mg 0.12mg Couscous
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.063mg 0.551mg Cornmeal
Vitamin B2 0.027mg 0.382mg Cornmeal
Vitamin B3 0.983mg 4.968mg Cornmeal
Vitamin B5 0.371mg 0.24mg Couscous
Vitamin B6 0.051mg 0.182mg Cornmeal
Folate 15µg 209µg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 0µg Couscous
Tryptophan 0.049mg 0.038mg Couscous
Threonine 0.1mg 0.172mg Cornmeal
Isoleucine 0.147mg 0.242mg Cornmeal
Leucine 0.259mg 1.006mg Cornmeal
Lysine 0.073mg 0.105mg Cornmeal
Methionine 0.059mg 0.162mg Cornmeal
Phenylalanine 0.184mg 0.366mg Cornmeal
Valine 0.162mg 0.337mg Cornmeal
Histidine 0.077mg 0.172mg Cornmeal
Cholesterol 0mg 0mg
Trans Fat g 0g Couscous
Saturated Fat 0.029g 0.22g Couscous
Monounsaturated Fat 0.022g 0.39g Cornmeal
Polyunsaturated fat 0.064g 0.828g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Cornmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
7
Couscous
46
Cornmeal
Mineral Summary Score
7
Couscous
36
Cornmeal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
23%
Couscous
43%
Cornmeal
Carbohydrates
23%
Couscous
79%
Cornmeal
Fats
1%
Couscous
8%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 1.51g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.191g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 3)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.1)
Which food is richer in minerals?
Cornmeal
Cornmeal is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.