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Couscous vs. Corn — In-Depth Nutrition Comparison

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What are the differences between Couscous and Corn?

  • Couscous is higher in Selenium, however, Corn is richer in Vitamin B5, Phosphorus, Vitamin B6, and Vitamin C.
  • Couscous's daily need coverage for Selenium is 50% more.

We used Couscous, cooked and Corn, sweet, yellow, cooked, boiled, drained, without salt types in this article.

Infographic

Couscous vs Corn 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.
:
8
Corn
Contains more Calcium +166.7%
Contains more Selenium +13650%
Contains more Iron +18.4%
Contains more Magnesium +225%
Contains more Phosphorus +250%
Contains more Potassium +275.9%
Contains less Sodium -80%
Contains more Zinc +138.5%
Contains more Copper +19.5%
Contains more Manganese +98.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Calcium +166.7%
Contains more Selenium +13650%
Contains more Iron +18.4%
Contains more Magnesium +225%
Contains more Phosphorus +250%
Contains more Potassium +275.9%
Contains less Sodium -80%
Contains more Zinc +138.5%
Contains more Copper +19.5%
Contains more Manganese +98.8%

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.
:
9
Corn
Contains more Vitamin E +44.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +47.6%
Contains more Vitamin B2 +111.1%
Contains more Vitamin B3 +71.2%
Contains more Vitamin B5 +113.5%
Contains more Vitamin B6 +172.5%
Contains more Folate +53.3%
Contains more Vitamin K +300%
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 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Contains more Vitamin E +44.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +47.6%
Contains more Vitamin B2 +111.1%
Contains more Vitamin B3 +71.2%
Contains more Vitamin B5 +113.5%
Contains more Vitamin B6 +172.5%
Contains more Folate +53.3%
Contains more Vitamin K +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Corn
Contains more Protein +11.1%
Contains more Carbs +10.7%
Contains more Fats +837.5%
Contains more Other +169.2%
Equal in Protein - 3.41
Equal in Carbs - 20.98
Equal in Water - 73.41
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more Protein +11.1%
Contains more Carbs +10.7%
Contains more Fats +837.5%
Contains more Other +169.2%
Equal in Protein - 3.41
Equal in Carbs - 20.98
Equal in Water - 73.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Corn
Contains less Saturated Fat -85.3%
Contains more Monounsaturated Fat +1600%
Contains more Polyunsaturated fat +842.2%
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains less Saturated Fat -85.3%
Contains more Monounsaturated Fat +1600%
Contains more Polyunsaturated fat +842.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Couscous Corn
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Couscous Corn Opinion
Net carbs 21.82g 18.58g Couscous
Protein 3.79g 3.41g Couscous
Fats 0.16g 1.5g Corn
Carbs 23.22g 20.98g Couscous
Calories 112kcal 96kcal Couscous
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 0.1g 4.54g Couscous
Fiber 1.4g 2.4g Corn
Calcium 8mg 3mg Couscous
Iron 0.38mg 0.45mg Corn
Magnesium 8mg 26mg Corn
Phosphorus 22mg 77mg Corn
Potassium 58mg 218mg Corn
Sodium 5mg 1mg Corn
Zinc 0.26mg 0.62mg Corn
Copper 0.041mg 0.049mg Corn
Manganese 0.084mg 0.167mg Corn
Selenium 27.5µg 0.2µg Couscous
Vitamin A 0IU 263IU Corn
Vitamin A RAE 0µg 13µg Corn
Vitamin E 0.13mg 0.09mg Couscous
Vitamin C 0mg 5.5mg Corn
Vitamin B1 0.063mg 0.093mg Corn
Vitamin B2 0.027mg 0.057mg Corn
Vitamin B3 0.983mg 1.683mg Corn
Vitamin B5 0.371mg 0.792mg Corn
Vitamin B6 0.051mg 0.139mg Corn
Folate 15µg 23µg Corn
Vitamin K 0.1µg 0.4µg Corn
Tryptophan 0.049mg 0.023mg Couscous
Threonine 0.1mg 0.133mg Corn
Isoleucine 0.147mg 0.133mg Couscous
Leucine 0.259mg 0.358mg Corn
Lysine 0.073mg 0.141mg Corn
Methionine 0.059mg 0.069mg Corn
Phenylalanine 0.184mg 0.155mg Couscous
Valine 0.162mg 0.191mg Corn
Histidine 0.077mg 0.091mg Corn
Saturated Fat 0.029g 0.197g Couscous
Monounsaturated Fat 0.022g 0.374g Corn
Polyunsaturated fat 0.064g 0.603g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Corn
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
7%
Couscous
17%
Corn
Minerals Daily Need Coverage Score
22%
Couscous
14%
Corn

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 4.44g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.168g)
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Corn
Corn is lower in glycemic index (difference - 13)
Which food is cheaper?
Corn
Corn is cheaper (difference - $0.1)
Which food is richer in minerals?
Corn
Corn is relatively richer in minerals
Which food is richer in vitamins?
Corn
Corn is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.