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Couscous vs Maize - In-Depth Nutrition Comparison

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What are the main differences between Couscous and Maize?

  • Couscous is richer in Selenium, while Maize is higher in Phosphorus, Vitamin B1, Vitamin C, Vitamin B5, Magnesium, Folate, and Potassium.
  • Couscous's daily need coverage for Selenium is 49% higher.

We used Couscous, cooked and Corn, sweet, yellow, raw types in this comparison.

Infographic

Couscous vs Maize 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
:
6
Maize
Contains more Calcium +300%
Contains less Sodium -66.7%
Contains more Iron +36.8%
Contains more Magnesium +362.5%
Contains more Phosphorus +304.5%
Contains more Potassium +365.5%
Contains more Zinc +76.9%
Contains more Copper +31.7%
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% 20% 27% 39% 24% 2% 13% 18%
Contains more Calcium +300%
Contains less Sodium -66.7%
Contains more Iron +36.8%
Contains more Magnesium +362.5%
Contains more Phosphorus +304.5%
Contains more Potassium +365.5%
Contains more Zinc +76.9%
Contains more Copper +31.7%

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
:
9
Maize
Contains more Vitamin E +85.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +146%
Contains more Vitamin B2 +103.7%
Contains more Vitamin B3 +80.1%
Contains more Vitamin B5 +93.3%
Contains more Vitamin B6 +82.4%
Contains more Folate +180%
Contains more Vitamin K +200%
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 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Vitamin E +85.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +146%
Contains more Vitamin B2 +103.7%
Contains more Vitamin B3 +80.1%
Contains more Vitamin B5 +93.3%
Contains more Vitamin B6 +82.4%
Contains more Folate +180%
Contains more Vitamin K +200%

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 Maize
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Couscous Maize Opinion
Net carbs 21.82g 16.7g Couscous
Protein 3.79g 3.27g Couscous
Fats 0.16g 1.35g Maize
Carbs 23.22g 18.7g Couscous
Calories 112kcal 86kcal Couscous
Starch g 5.7g Maize
Fructose g 1.94g Maize
Sugar 0.1g 6.26g Couscous
Fiber 1.4g 2g Maize
Calcium 8mg 2mg Couscous
Iron 0.38mg 0.52mg Maize
Magnesium 8mg 37mg Maize
Phosphorus 22mg 89mg Maize
Potassium 58mg 270mg Maize
Sodium 5mg 15mg Couscous
Zinc 0.26mg 0.46mg Maize
Copper 0.041mg 0.054mg Maize
Vitamin A 0IU 187IU Maize
Vitamin E 0.13mg 0.07mg Couscous
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6.8mg Maize
Vitamin B1 0.063mg 0.155mg Maize
Vitamin B2 0.027mg 0.055mg Maize
Vitamin B3 0.983mg 1.77mg Maize
Vitamin B5 0.371mg 0.717mg Maize
Vitamin B6 0.051mg 0.093mg Maize
Folate 15µg 42µg Maize
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 0.3µg Maize
Tryptophan 0.049mg 0.023mg Couscous
Threonine 0.1mg 0.129mg Maize
Isoleucine 0.147mg 0.129mg Couscous
Leucine 0.259mg 0.348mg Maize
Lysine 0.073mg 0.137mg Maize
Methionine 0.059mg 0.067mg Maize
Phenylalanine 0.184mg 0.15mg Couscous
Valine 0.162mg 0.185mg Maize
Histidine 0.077mg 0.089mg Maize
Cholesterol 0mg 0mg
Trans Fat g 0g Couscous
Saturated Fat 0.029g 0.325g Couscous
Monounsaturated Fat 0.022g 0.432g Maize
Polyunsaturated fat 0.064g 0.487g Maize

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Maize
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
18
Maize
Mineral Summary Score
7
Couscous
18
Maize

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
20%
Maize
Carbohydrates
23%
Couscous
19%
Maize
Fats
1%
Couscous
6%
Maize

Comparison summary

Which food is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 13)
Which food is cheaper?
Maize
Maize is cheaper (difference - $0.1)
Which food is richer in minerals?
Maize
Maize is relatively richer in minerals
Which food is richer in vitamins?
Maize
Maize is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 6.16g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.296g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.