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  6. Cornmeal, white, self-rising, bolted, plain, enriched vs. Couscous

Cornmeal, white, self-rising, bolted, plain, enriched vs. Couscous — In-Depth Nutrition Comparison

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Important differences between cornmeal, white, self-rising, bolted, plain, enriched and couscous

  • Couscous has less phosphorus, iron, folate, vitamin B1, vitamin B6, calcium, vitamin B2, vitamin B3, and fiber.
  • Cornmeal, white, self-rising, bolted, plain, enriched's daily need coverage for phosphorus is 112% more.
  • Cornmeal, white, self-rising, bolted, plain, enriched has 249 times more sodium than couscous. Cornmeal, white, self-rising, bolted, plain, enriched has 1247mg of sodium, while couscous has 5mg.

The food varieties used in the comparison are Cornmeal, white, self-rising, bolted, plain, enriched and Couscous, cooked.

Infographic

Cornmeal, white, self-rising, bolted, plain, enriched 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 61% 108% 23% 216% 50% 55% 345% 163% 0% 0%
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 +975%
Contains more CalciumCalcium +4412.5%
Contains more PotassiumPotassium +339.7%
Contains more IronIron +1415.8%
Contains more CopperCopper +265.9%
Contains more ZincZinc +669.2%
Contains more PhosphorusPhosphorus +3554.5%
Contains less SodiumSodium -99.6%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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% 0% 165% 92% 99% 26% 125% 0% 0% 175%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
Contains more Vitamin B1Vitamin B1 +949.2%
Contains more Vitamin B2Vitamin B2 +1381.5%
Contains more Vitamin B3Vitamin B3 +438.3%
Contains more Vitamin B5Vitamin B5 +14.6%
Contains more Vitamin B6Vitamin B6 +958.8%
Contains more FolateFolate +1453.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cornmeal, white, self-rising, bolted, plain, enriched Couscous DV% diff.
Phosphorus 804mg 22mg 112%
Iron 5.76mg 0.38mg 67%
Folate 233µg 15µg 55%
Sodium 1247mg 5mg 54%
Selenium 27.5µg 50%
Vitamin B1 0.661mg 0.063mg 50%
Vitamin B6 0.54mg 0.051mg 38%
Calcium 361mg 8mg 35%
Vitamin B2 0.4mg 0.027mg 29%
Vitamin B3 5.291mg 0.983mg 27%
Fiber 6.7g 1.4g 21%
Magnesium 86mg 8mg 19%
Carbs 70.28g 23.22g 16%
Zinc 2mg 0.26mg 16%
Copper 0.15mg 0.041mg 12%
Calories 334kcal 112kcal 11%
Polyunsaturated fat 1.55g 0.064g 10%
Protein 8.28g 3.79g 9%
Potassium 255mg 58mg 6%
Fats 3.4g 0.16g 5%
Manganese 0.084mg 4%
Saturated fat 0.478g 0.029g 2%
Monounsaturated fat 0.897g 0.022g 2%
Vitamin E 0.13mg 1%
Vitamin B5 0.425mg 0.371mg 1%
Choline 3.3mg 1%
Net carbs 63.58g 21.82g N/A
Sugar 0.1g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.058mg 0.049mg 0%
Threonine 0.311mg 0.1mg 0%
Isoleucine 0.296mg 0.147mg 0%
Leucine 1.015mg 0.259mg 0%
Lysine 0.233mg 0.073mg 0%
Methionine 0.174mg 0.059mg 0%
Phenylalanine 0.407mg 0.184mg 0%
Valine 0.419mg 0.162mg 0%
Histidine 0.253mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 3% 70% 13% 5%
Protein: 8.28 g
Fats: 3.4 g
Carbs: 70.28 g
Water: 12.59 g
Other: 5.45 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 ProteinProtein +118.5%
Contains more FatsFats +2025%
Contains more CarbsCarbs +202.7%
Contains more OtherOther +1996.2%
Contains more WaterWater +476.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 31% 53%
Saturated fat: Sat. Fat 0.478 g
Monounsaturated fat: Mono. Fat 0.897 g
Polyunsaturated fat: Poly. Fat 1.55 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 +3977.3%
Contains more Poly. FatPolyunsaturated fat +2321.9%
Contains less Sat. FatSaturated fat -93.9%

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. Cornmeal, white, self-rising, bolted, plain, enriched - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168923/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.