Cornmeal Whole-grainvsCouscous Dry
Cornmeal Whole-grain has 362 calories and 8.1g protein per 100g. Couscous Dry has 376 calories and 13g protein per 100g Couscous Dry has more protein, Cornmeal Whole-grain is lower in calories.
🎯When to Eat What
Goal-based picks for Cornmeal Whole-grain vs Couscous Dry
Couscous Dry packs 12.8g of protein per 100g (14% of calories from protein) — the better pick for muscle growth and recovery.
Cornmeal Whole-grain is the heart-friendlier option with more fiber, more potassium.
Cornmeal Whole-grain provides 287mg of potassium per 100g — important for muscle function and hydration.
Cornmeal Whole-grain has 3.5mg of iron per 100g — important for energy and preventing anemia.
Cornmeal Whole-grain edges ahead overall with more fiber, more potassium — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Cornmeal Whole-grain White | Couscous Dry | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 362kcal18% | 376kcal19% | <0.1kcal |
| Protein | 8.1g16% | 13g26% | <0.1g |
| Total Fat | 3.6g5% | 0.64g1% | +2.9g |
| Saturated Fat | 0.51g3% | 0.12g1% | +0.39g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 77g28% | 77g28% | <0.1g |
| Dietary Fiber | 7.3g26% | 5.0g18% | +2.3g |
| Sugars | 0.64g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.42mg3% | — | — |
| Vitamin K | 0.30mcg0% | — | — |
| Vitamin B6 | 0.30mg18% | 0.11mg6% | +0.19mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 25mcg6% | 20mcg5% | +5.0mcg |
| Thiamin (B1) | 0.39mg32% | 0.16mg14% | +0.22mg |
| Riboflavin (B2) | 0.20mg15% | <0.1mg6% | +0.12mg |
| Niacin (B3) | 3.6mg23% | 3.5mg22% | +0.14mg |
| 🔶Minerals | |||
| Sodium | 35mg2% | 10mg0% | +25mg |
| Calcium | 6.0mg0% | 24mg2% | <0.1mg |
| Iron | 3.5mg19% | 1.1mg6% | +2.4mg |
| Potassium | 287mg6% | 166mg4% | +121mg |
| Phosphorus | 241mg19% | 170mg14% | +71mg |
| Magnesium | 127mg30% | 44mg10% | +83mg |
| Zinc | 1.8mg17% | 0.83mg8% | +0.99mg |
| Copper | 0.19mg21% | 0.25mg27% | <0.1mg |
| Manganese | 0.50mg22% | 0.78mg34% | <0.1mg |
| Selenium | 16mcg28% | — | — |
🔬Nutritional Analysis
Calories: Cornmeal Whole-grain and Couscous Dry have nearly identical calorie content at 362 and 376 kcal per 100g respectively.
Protein: Couscous Dry provides more protein with 12.8g versus 8.12g per 100g. In terms of protein-to-calorie efficiency, Couscous Dry offers better value for building and maintaining muscle.
Fat: Cornmeal Whole-grain has more fat (3.59g vs 0.64g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin B6 (Cornmeal Whole-grain: 0.304mg vs 0.11mg), Riboflavin (B2) (Cornmeal Whole-grain: 0.201mg vs 0.078mg), Thiamin (B1) (Cornmeal Whole-grain: 0.385mg vs 0.163mg).
Key Minerals: Notable mineral differences include Calcium (Couscous Dry: 24mg vs 6mg), Sodium (Cornmeal Whole-grain: 35mg vs 10mg), Iron (Cornmeal Whole-grain: 3.45mg vs 1.08mg).
Diet Suitability: Couscous Dry fits a low-fat diet. Both fit a low-sodium diet. Cornmeal Whole-grain fits a high-fiber diet.
🔗Related Comparisons
More with Cornmeal Whole-grain
More with Couscous Dry
❓Frequently Asked Questions
- Which has more protein, Cornmeal Whole-grain or Couscous Dry?
- Couscous Dry has more protein with 12.8g per 100g compared to 8.12g for Cornmeal Whole-grain.
- Which is lower in calories, Cornmeal Whole-grain or Couscous Dry?
- Cornmeal Whole-grain is lower in calories with 362 kcal per 100g versus 376 kcal.
- Is Cornmeal Whole-grain or Couscous Dry healthier?
- It depends on your goals. Cornmeal Whole-grain has 362 calories and 8.12g protein per 100g, while Couscous Dry has 376 calories and 12.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cornmeal Whole-grain or Couscous Dry?
- Couscous Dry is leaner with 0.64g of fat per 100g compared to 3.59g.
- Which has more fiber, Cornmeal Whole-grain or Couscous Dry?
- Cornmeal Whole-grain has more fiber with 7.3g per 100g compared to 5g.