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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.
  • Couscous has a higher glycemic index (65) than corn raw (52).

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.
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%
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%
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%
Contains more CalciumCalcium +300%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +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.
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%
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%
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%
Contains more Vitamin EVitamin E +85.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
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 FatsFats +743.8%
Contains more OtherOther +142.3%
Contains more ProteinProtein +15.9%
Contains more CarbsCarbs +24.2%
~equal in Water ~72.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +1863.6%
Contains more Poly. FatPolyunsaturated fat +660.9%
Contains less Sat. FatSaturated fat -91.1%

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.