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  6. Couscous vs. Corn raw

Couscous vs. Corn raw — In-Depth Nutrition Comparison

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What are the main differences between couscous and corn raw?

  • Couscous is richer in selenium, while corn raw is higher in phosphorus, vitamin B1, vitamin C, vitamin B5, magnesium, folate, and potassium.
  • Couscous's daily need coverage for selenium is 49% higher.
  • Couscous has a higher glycemic index (65) than corn raw (52).

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

Infographic

Couscous vs Corn raw 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +300%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +4483.3%
Contains more MagnesiumMagnesium +362.5%
Contains more PotassiumPotassium +365.5%
Contains more IronIron +36.8%
Contains more CopperCopper +31.7%
Contains more ZincZinc +76.9%
Contains more PhosphorusPhosphorus +304.5%
Contains more ManganeseManganese +94%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 23% 0% 3% 1.4% 39% 13% 33% 43% 21% 0% 0.75% 32%
Contains more Vitamin EVitamin E +85.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +146%
Contains more Vitamin B2Vitamin B2 +103.7%
Contains more Vitamin B3Vitamin B3 +80.1%
Contains more Vitamin B5Vitamin B5 +93.3%
Contains more Vitamin B6Vitamin B6 +82.4%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +180%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Corn raw DV% diff.
Selenium 27.5µg 0.6µg 49%
Phosphorus 22mg 89mg 10%
Vitamin C 0mg 6.8mg 8%
Vitamin B1 0.063mg 0.155mg 8%
Magnesium 8mg 37mg 7%
Vitamin B5 0.371mg 0.717mg 7%
Folate 15µg 42µg 7%
Potassium 58mg 270mg 6%
Vitamin B3 0.983mg 1.77mg 5%
Choline 3.3mg 23mg 4%
Manganese 0.084mg 0.163mg 3%
Vitamin B6 0.051mg 0.093mg 3%
Polyunsaturated fat 0.064g 0.487g 3%
Fats 0.16g 1.35g 2%
Carbs 23.22g 18.7g 2%
Iron 0.38mg 0.52mg 2%
Fiber 1.4g 2g 2%
Zinc 0.26mg 0.46mg 2%
Starch 5.7g 2%
Vitamin B2 0.027mg 0.055mg 2%
Fructose 1.94g 2%
Calories 112kcal 86kcal 1%
Protein 3.79g 3.27g 1%
Calcium 8mg 2mg 1%
Copper 0.041mg 0.054mg 1%
Vitamin A 0µg 9µg 1%
Saturated fat 0.029g 0.325g 1%
Monounsaturated fat 0.022g 0.432g 1%
Protein per 100 calories 3.4g 3.8g N/A
Calories per 10 g protein 296kcal 263kcal N/A
Weight per 100 calories 89g 116g N/A
Net carbs 21.82g 16.7g N/A
Sugar 0.1g 6.26g N/A
Sodium 5mg 15mg 0%
Vitamin E 0.13mg 0.07mg 0%
Vitamin K 0.1µg 0.3µg 0%
Tryptophan 0.049mg 0.023mg 0%
Threonine 0.1mg 0.129mg 0%
Isoleucine 0.147mg 0.129mg 0%
Leucine 0.259mg 0.348mg 0%
Lysine 0.073mg 0.137mg 0%
Methionine 0.059mg 0.067mg 0%
Phenylalanine 0.184mg 0.15mg 0%
Valine 0.162mg 0.185mg 0%
Histidine 0.077mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +15.9%
Contains more CarbsCarbs +24.2%
Contains more FatsFats +743.8%
Contains more OtherOther +142.3%
~equal in Water ~76.05g

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -91.1%
Contains more Mono. FatMonounsaturated fat +1863.6%
Contains more Poly. FatPolyunsaturated fat +660.9%

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 raw - 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.