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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, vitamin C, and vitamin A.
  • Couscous's daily need coverage for selenium is 50% more.
  • Corn has a lower glycemic index (52) than couscous (65).

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

Infographic

Couscous vs Corn infographic
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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.
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%
Corn
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Contains more CalciumCalcium +166.7%
Contains more SeleniumSelenium +13650%
Contains more MagnesiumMagnesium +225%
Contains more PotassiumPotassium +275.9%
Contains more IronIron +18.4%
Contains more CopperCopper +19.5%
Contains more ZincZinc +138.5%
Contains more PhosphorusPhosphorus +250%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +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.
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%
Corn
10
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 18% 4.3% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 16%
Contains more Vitamin EVitamin E +44.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +47.6%
Contains more Vitamin B2Vitamin B2 +111.1%
Contains more Vitamin B3Vitamin B3 +71.2%
Contains more Vitamin B5Vitamin B5 +113.5%
Contains more Vitamin B6Vitamin B6 +172.5%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +53.3%
Contains more CholineCholine +781.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Corn DV% diff.
Selenium 27.5µg 0.2µg 50%
Vitamin B5 0.371mg 0.792mg 8%
Phosphorus 22mg 77mg 8%
Vitamin B6 0.051mg 0.139mg 7%
Vitamin C 0mg 5.5mg 6%
Potassium 58mg 218mg 5%
Choline 3.3mg 29.1mg 5%
Manganese 0.084mg 0.167mg 4%
Vitamin B3 0.983mg 1.683mg 4%
Polyunsaturated fat 0.064g 0.603g 4%
Magnesium 8mg 26mg 4%
Fiber 1.4g 2.4g 4%
Starch 7.17g 3%
Vitamin B1 0.063mg 0.093mg 3%
Zinc 0.26mg 0.62mg 3%
Fats 0.16g 1.5g 2%
Vitamin B2 0.027mg 0.057mg 2%
Folate 15µg 23µg 2%
Saturated fat 0.029g 0.197g 1%
Monounsaturated fat 0.022g 0.374g 1%
Calories 112kcal 96kcal 1%
Protein 3.79g 3.41g 1%
Iron 0.38mg 0.45mg 1%
Carbs 23.22g 20.98g 1%
Calcium 8mg 3mg 1%
Fructose 0.79g 1%
Copper 0.041mg 0.049mg 1%
Vitamin A 0µg 13µg 1%
Net carbs 21.82g 18.58g N/A
Sugar 0.1g 4.54g N/A
Sodium 5mg 1mg 0%
Vitamin E 0.13mg 0.09mg 0%
Vitamin K 0.1µg 0.4µg 0%
Tryptophan 0.049mg 0.023mg 0%
Threonine 0.1mg 0.133mg 0%
Isoleucine 0.147mg 0.133mg 0%
Leucine 0.259mg 0.358mg 0%
Lysine 0.073mg 0.141mg 0%
Methionine 0.059mg 0.069mg 0%
Phenylalanine 0.184mg 0.155mg 0%
Valine 0.162mg 0.191mg 0%
Histidine 0.077mg 0.091mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Corn
3
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 FatsFats +837.5%
Contains more OtherOther +169.2%
~equal in Protein ~3.41g
~equal in Carbs ~20.98g
~equal in Water ~73.41g

Fat Type Comparison

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

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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.