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.

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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.

Couscous

Cornmeal

Contains more CalciumCalcium	+166.7%
Contains less SodiumSodium	-28.6%
Contains more SeleniumSelenium	+161.9%

Contains more MagnesiumMagnesium	+300%
Contains more PotassiumPotassium	+144.8%
Contains more IronIron	+1047.4%
Contains more CopperCopper	+85.4%
Contains more ZincZinc	+153.8%
Contains more PhosphorusPhosphorus	+350%
Contains more ManganeseManganese	+107.1%

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.

Couscous

Cornmeal

Contains more Vitamin B5Vitamin B5	+54.6%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+774.6%
Contains more Vitamin B2Vitamin B2	+1314.8%
Contains more Vitamin B3Vitamin B3	+405.4%
Contains more Vitamin B6Vitamin B6	+256.9%
Contains more FolateFolate	+1293.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin E ~0.12mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	0.38mg	4.36mg	50%
Folate	15µg	209µg	49%
Vitamin B1	0.063mg	0.551mg	41%
Selenium	27.5µg	10.5µg	31%
Starch		73.3g	30%
Vitamin B2	0.027mg	0.382mg	27%
Vitamin B3	0.983mg	4.968mg	25%
Carbs	23.22g	79.45g	19%
Calories	112kcal	370kcal	13%
Phosphorus	22mg	99mg	11%
Fiber	1.4g	3.9g	10%
Vitamin B6	0.051mg	0.182mg	10%
Protein	3.79g	7.11g	7%
Magnesium	8mg	32mg	6%
Polyunsaturated fat	0.064g	0.828g	5%
Copper	0.041mg	0.076mg	4%
Zinc	0.26mg	0.66mg	4%
Manganese	0.084mg	0.174mg	4%
Vitamin B5	0.371mg	0.24mg	3%
Fats	0.16g	1.75g	2%
Potassium	58mg	142mg	2%
Calcium	8mg	3mg	1%
Vitamin A	0µg	11µg	1%
Choline	3.3mg	8.6mg	1%
Saturated fat	0.029g	0.22g	1%
Monounsaturated fat	0.022g	0.39g	1%
Protein per 100 calories	3.4g	1.9g	N/A
Calories per 10 g protein	296kcal	520kcal	N/A
Weight per 100 calories	89g	27g	N/A
Net carbs	21.82g	75.55g	N/A
Sugar	0.1g	1.61g	N/A
Sodium	5mg	7mg	0%
Vitamin E	0.13mg	0.12mg	0%
Vitamin K	0.1µg	0µg	0%
Tryptophan	0.049mg	0.038mg	0%
Threonine	0.1mg	0.172mg	0%
Isoleucine	0.147mg	0.242mg	0%
Leucine	0.259mg	1.006mg	0%
Lysine	0.073mg	0.105mg	0%
Methionine	0.059mg	0.162mg	0%
Phenylalanine	0.184mg	0.366mg	0%
Valine	0.162mg	0.337mg	0%
Histidine	0.077mg	0.172mg	0%
Fructose		0.17g	0%