Cornmeal vs. Couscous
Nutrition comparison of Cornmeal and Cooked Couscous
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
cooked
couscous
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and couscous:
- Both cornmeal and couscous are high in calories.
- Cornmeal has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Cornmeal is a great source of iron and protein.
- Cornmeal is an excellent source of dietary fiber and potassium.
- Couscous has 34.9 times less saturated fat than cornmeal.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Couscous (Couscous, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and couscous are high in calories. Cornmeal has 243% more calories than couscous - cornmeal has 384 calories per 100 grams and couscous has 112 calories.
For macronutrient ratios, cornmeal is lighter in protein, lighter in carbs and heavier in fat compared to couscous per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for couscous, 14:85:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Couscous | |
|---|---|---|
| Protein | 10% | 14% |
| Carbohydrates | 76% | 85% |
| Fat | 14% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and couscous has 68% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and couscous has 23.2g of carbohydrates.
dietary fiber
Cornmeal is an excellent source of dietary fiber and it has 571% more dietary fiber than couscous - cornmeal has 9.4g of dietary fiber per 100 grams and couscous has 1.4g of dietary fiber.
sugar
Cornmeal and couscous contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and couscous has 0.1g of sugar.
Protein
protein
Cornmeal is a great source of protein and it has 160% more protein than couscous - cornmeal has 9.9g of protein per 100 grams and couscous has 3.8g of protein.
Fat
saturated fat
Couscous has 34.9 times less saturated fat than cornmeal - cornmeal has 1g of saturated fat per 100 grams and couscous has 0.03g of saturated fat.
Vitamins
Vitamin E
Cornmeal and couscous contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and couscous has 0.13mg of Vitamin E.
Vitamin K
Cornmeal and couscous contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and couscous has 0.1ug of Vitamin K.
The B Vitamins
Cornmeal has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both cornmeal and couscous contain significant amounts of pantothenic acid.
| Cornmeal | Couscous | |
|---|---|---|
| Thiamin | 0.3 MG | 0.063 MG |
| Riboflavin | 0.093 MG | 0.027 MG |
| Niacin | 2.47 MG | 0.983 MG |
| Pantothenic acid | 0.595 MG | 0.371 MG |
| Vitamin B6 | 0.59 MG | 0.051 MG |
| Folate | 34 UG | 15 UG |
Minerals
calcium
Cornmeal and couscous contain similar amounts of calcium - cornmeal has 6mg of calcium per 100 grams and couscous has 8mg of calcium.
iron
Cornmeal is a great source of iron and it has 687% more iron than couscous - cornmeal has 3mg of iron per 100 grams and couscous has 0.38mg of iron.
potassium
Cornmeal is an excellent source of potassium and it has 455% more potassium than couscous - cornmeal has 322mg of potassium per 100 grams and couscous has 58mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cornmeal has more alpha linoleic acid (ALA) than couscous per 100 grams.
| Cornmeal | Couscous | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.003 G |
| Total | 0.06 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than couscous per 100 grams.
| Cornmeal | Couscous | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 0.06 G |
| Total | 2.325 G | 0.06 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cornmeal g
()
|
Daily Values (%) |
Cooked Couscous g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cornmeal or couscous contain more calories in 100 grams?Both cornmeal and couscous are high in calories. Cornmeal has 240% more calories than couscous - cornmeal has 384 calories in 100g and couscous has 112 calories.
Does cornmeal or couscous have more carbohydrates?
By weight, cornmeal is high in carbohydrates and couscous has 70% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and couscous has 23.2g of carbohydrates.
Does cornmeal or couscous contain more potassium?
Cornmeal is a rich source of potassium and it has 460% more potassium than couscous - cornmeal has 322mg of potassium in 100 grams and couscous has 58mg of potassium.