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  6. Corn raw vs. Couscous

Corn raw vs. Couscous — In-Depth Nutrition Comparison

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What are the main differences between Corn raw and Couscous?

  • Corn raw is richer in Phosphorus, Vitamin B1, Vitamin C, Vitamin B5, Magnesium, Folate, and Potassium, while Couscous is higher in Selenium.
  • Couscous's daily need coverage for Selenium is 49% higher.

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

Infographic

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

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.
Corn raw
Corn raw
9
:
1
Couscous
Couscous
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%
Contains more Vitamin E +85.7%
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%
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%
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%
Contains more Vitamin E +85.7%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn raw Couscous
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 Corn raw Couscous Opinion
Net carbs 16.7g 21.82g Couscous
Protein 3.27g 3.79g Couscous
Fats 1.35g 0.16g Corn raw
Carbs 18.7g 23.22g Couscous
Calories 86kcal 112kcal Couscous
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g 0.1g Couscous
Fiber 2g 1.4g Corn raw
Calcium 2mg 8mg Couscous
Iron 0.52mg 0.38mg Corn raw
Magnesium 37mg 8mg Corn raw
Phosphorus 89mg 22mg Corn raw
Potassium 270mg 58mg Corn raw
Sodium 15mg 5mg Couscous
Zinc 0.46mg 0.26mg Corn raw
Copper 0.054mg 0.041mg Corn raw
Manganese 0.163mg 0.084mg Corn raw
Selenium 0.6µg 27.5µg Couscous
Vitamin A 187IU 0IU Corn raw
Vitamin A RAE 9µg 0µg Corn raw
Vitamin E 0.07mg 0.13mg Couscous
Vitamin C 6.8mg 0mg Corn raw
Vitamin B1 0.155mg 0.063mg Corn raw
Vitamin B2 0.055mg 0.027mg Corn raw
Vitamin B3 1.77mg 0.983mg Corn raw
Vitamin B5 0.717mg 0.371mg Corn raw
Vitamin B6 0.093mg 0.051mg Corn raw
Folate 42µg 15µg Corn raw
Vitamin K 0.3µg 0.1µg Corn raw
Tryptophan 0.023mg 0.049mg Couscous
Threonine 0.129mg 0.1mg Corn raw
Isoleucine 0.129mg 0.147mg Couscous
Leucine 0.348mg 0.259mg Corn raw
Lysine 0.137mg 0.073mg Corn raw
Methionine 0.067mg 0.059mg Corn raw
Phenylalanine 0.15mg 0.184mg Couscous
Valine 0.185mg 0.162mg Corn raw
Histidine 0.089mg 0.077mg Corn raw
Saturated Fat 0.325g 0.029g Couscous
Monounsaturated Fat 0.432g 0.022g Corn raw
Polyunsaturated fat 0.487g 0.064g 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
Corn raw Couscous
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
18%
Corn raw
7%
Couscous
Minerals Daily Need Coverage Score
17%
Corn raw
22%
Couscous

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients
  2. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.