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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.

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.
Couscous
Couscous
3
:
7
Corn raw
Corn raw
Contains more Calcium +300%
Contains less Sodium -66.7%
Contains more Selenium +4483.3%
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%
Contains more Manganese +94%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Contains more Calcium +300%
Contains less Sodium -66.7%
Contains more Selenium +4483.3%
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%
Contains more Manganese +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.
Couscous
Couscous
1
:
9
Corn raw
Corn raw
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%
Couscous
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%
Corn raw
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
2
:
3
Corn raw
Corn raw
Contains more Protein +15.9%
Contains more Carbs +24.2%
Contains more Fats +743.8%
Contains more Other +142.3%
Equal in Water - 76.05
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Corn raw
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 Protein +15.9%
Contains more Carbs +24.2%
Contains more Fats +743.8%
Contains more Other +142.3%
Equal in Water - 76.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Corn raw
Corn raw
Contains less Saturated Fat -91.1%
Contains more Monounsaturated Fat +1863.6%
Contains more Polyunsaturated fat +660.9%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains less Saturated Fat -91.1%
Contains more Monounsaturated Fat +1863.6%
Contains more Polyunsaturated fat +660.9%

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 raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 raw Opinion
Net carbs 21.82g 16.7g Couscous
Protein 3.79g 3.27g Couscous
Fats 0.16g 1.35g Corn raw
Carbs 23.22g 18.7g Couscous
Calories 112kcal 86kcal Couscous
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 0.1g 6.26g Couscous
Fiber 1.4g 2g Corn raw
Calcium 8mg 2mg Couscous
Iron 0.38mg 0.52mg Corn raw
Magnesium 8mg 37mg Corn raw
Phosphorus 22mg 89mg Corn raw
Potassium 58mg 270mg Corn raw
Sodium 5mg 15mg Couscous
Zinc 0.26mg 0.46mg Corn raw
Copper 0.041mg 0.054mg Corn raw
Manganese 0.084mg 0.163mg Corn raw
Selenium 27.5µg 0.6µg Couscous
Vitamin A 0IU 187IU Corn raw
Vitamin A RAE 0µg 9µg Corn raw
Vitamin E 0.13mg 0.07mg Couscous
Vitamin C 0mg 6.8mg Corn raw
Vitamin B1 0.063mg 0.155mg Corn raw
Vitamin B2 0.027mg 0.055mg Corn raw
Vitamin B3 0.983mg 1.77mg Corn raw
Vitamin B5 0.371mg 0.717mg Corn raw
Vitamin B6 0.051mg 0.093mg Corn raw
Folate 15µg 42µg Corn raw
Vitamin K 0.1µg 0.3µg Corn raw
Tryptophan 0.049mg 0.023mg Couscous
Threonine 0.1mg 0.129mg Corn raw
Isoleucine 0.147mg 0.129mg Couscous
Leucine 0.259mg 0.348mg Corn raw
Lysine 0.073mg 0.137mg Corn raw
Methionine 0.059mg 0.067mg Corn raw
Phenylalanine 0.184mg 0.15mg Couscous
Valine 0.162mg 0.185mg Corn raw
Histidine 0.077mg 0.089mg Corn raw
Saturated Fat 0.029g 0.325g Couscous
Monounsaturated Fat 0.022g 0.432g Corn raw
Polyunsaturated fat 0.064g 0.487g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

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

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
18%
Corn raw
Minerals Daily Need Coverage Score
22%
Couscous
17%
Corn raw

Comparison summary

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 is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 13)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $0.1)
Which food is richer in minerals?
Corn raw
Corn raw is relatively richer in minerals
Which food is richer in vitamins?
Corn raw
Corn raw 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 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.