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Corn vs. Couscous — In-Depth Nutrition Comparison

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What are the differences between corn and couscous?

  • Corn is higher in vitamin B5, phosphorus, vitamin B6, vitamin C, and vitamin A; however, couscous is richer in selenium.
  • Couscous's daily need coverage for selenium is 50% more.
  • Corn has a lower glycemic index (52) than couscous (65).

We used Corn, sweet, yellow, cooked, boiled, drained, without salt and Couscous, cooked types in this article.

Infographic

Corn 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
Corn
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
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 +225%
Contains more PotassiumPotassium +275.9%
Contains more IronIron +18.4%
Contains more CopperCopper +19.5%
Contains more ZincZinc +138.5%
Contains more PhosphorusPhosphorus +250%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +98.8%
Contains more CalciumCalcium +166.7%
Contains more SeleniumSelenium +13650%

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
Corn
9
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 18% 0% 4.3% 1.8% 23% 13% 32% 48% 32% 0% 1% 17%
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 +47.6%
Contains more Vitamin B2Vitamin B2 +111.1%
Contains more Vitamin B3Vitamin B3 +71.2%
Contains more Vitamin B5Vitamin B5 +113.5%
Contains more Vitamin B6Vitamin B6 +172.5%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +53.3%
Contains more Vitamin EVitamin E +44.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn Couscous DV% diff.
Selenium 0.2µg 27.5µg 50%
Phosphorus 77mg 22mg 8%
Vitamin B5 0.792mg 0.371mg 8%
Vitamin B6 0.139mg 0.051mg 7%
Vitamin C 5.5mg 0mg 6%
Potassium 218mg 58mg 5%
Choline 29.1mg 3.3mg 5%
Magnesium 26mg 8mg 4%
Fiber 2.4g 1.4g 4%
Manganese 0.167mg 0.084mg 4%
Vitamin B3 1.683mg 0.983mg 4%
Polyunsaturated fat 0.603g 0.064g 4%
Zinc 0.62mg 0.26mg 3%
Starch 7.17g 3%
Vitamin B1 0.093mg 0.063mg 3%
Fats 1.5g 0.16g 2%
Vitamin B2 0.057mg 0.027mg 2%
Folate 23µg 15µg 2%
Calories 96kcal 112kcal 1%
Protein 3.41g 3.79g 1%
Carbs 20.98g 23.22g 1%
Calcium 3mg 8mg 1%
Iron 0.45mg 0.38mg 1%
Copper 0.049mg 0.041mg 1%
Vitamin A 13µg 0µg 1%
Saturated fat 0.197g 0.029g 1%
Monounsaturated fat 0.374g 0.022g 1%
Fructose 0.79g 1%
Protein per 100 calories 3.6g 3.4g N/A
Calories per 10 g protein 282kcal 296kcal N/A
Weight per 100 calories 104g 89g N/A
Net carbs 18.58g 21.82g N/A
Sugar 4.54g 0.1g N/A
Sodium 1mg 5mg 0%
Vitamin E 0.09mg 0.13mg 0%
Vitamin K 0.4µg 0.1µg 0%
Tryptophan 0.023mg 0.049mg 0%
Threonine 0.133mg 0.1mg 0%
Isoleucine 0.133mg 0.147mg 0%
Leucine 0.358mg 0.259mg 0%
Lysine 0.141mg 0.073mg 0%
Methionine 0.069mg 0.059mg 0%
Phenylalanine 0.155mg 0.184mg 0%
Valine 0.191mg 0.162mg 0%
Histidine 0.091mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
3
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 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 +837.5%
Contains more OtherOther +169.2%
Contains more ProteinProtein +11.1%
Contains more CarbsCarbs +10.7%
~equal in Water ~72.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 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 +1600%
Contains more Poly. FatPolyunsaturated fat +842.2%
Contains less Sat. FatSaturated fat -85.3%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.