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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Couscous
Couscous
2
:
6
Maize
Maize
Contains more Calcium +300%
Contains less Sodium -66.7%
Contains more Iron +36.8%
Contains more Potassium +365.5%
Contains more Magnesium +362.5%
Contains more Copper +31.7%
Contains more Zinc +76.9%
Contains more Phosphorus +304.5%
Couscous
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
Maize
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Contains more Calcium +300%
Contains less Sodium -66.7%
Contains more Iron +36.8%
Contains more Potassium +365.5%
Contains more Magnesium +362.5%
Contains more Copper +31.7%
Contains more Zinc +76.9%
Contains more Phosphorus +304.5%

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
Couscous
Couscous
1
:
9
Maize
Maize
Contains more Vitamin E +85.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
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 Vitamin K +200%
Contains more Folate +180%
Couscous
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 3% 0% 16% 7% 19% 23% 12% 0% 1% 12%
Maize
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
Contains more Vitamin E +85.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
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 Vitamin K +200%
Contains more Folate +180%

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.