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Couscous vs Whole-grain cornmeal: How Do They Compare?

This article explains the key similarities and differences between couscous and whole-grain cornmeal, foods from the grains food group. Read on to learn more about the couscous vs whole-grain cornmeal comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on January 25, 2023.

Couscous and whole-grain cornmeal belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare couscous and whole-grain cornmeal and help you learn more about their similarities and differences.


Couscous (Couscous) is a type of pasta made from small, round granules of semolina, which is the coarsely ground endosperm of durum wheat.

It is a good source of carbohydrates and small amounts of protein, fiber, vitamins, and minerals like iron and B vitamins, depending on the ingredients used in the dish’s preparation.

Couscous is a staple food in North Africa and the Middle East and is traditionally served as a side dish or as a base for stews and salads. It is also gluten-free and easy to digest.

Couscous can be enjoyed in various ways. It can be cooked in different sauces, with herbs and spices, and can also be used in salads and soups. It can also be paired with vegetables and lean protein sources such as legumes and in moderate portions.

Couscous is an excellent source of Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin) and some Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Whole-grain cornmeal

Whole-grain cornmeal (Zea mays) is made by grinding whole corn kernels into a fine or coarse powder. It is considered a whole grain because it contains all three parts of the corn kernel: the germ, bran, and endosperm.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like vitamin B3, iron and zinc. It also contains antioxidants, such as carotenoids, flavonoids, and phenolic acids, that have been linked to various health benefits, including improved heart health and blood sugar control.

Whole-grain cornmeal is commonly used in traditional American cuisine, such as cornbread, polenta, and grits. It can also be used as a coating for fish and meats, as an ingredient in baking, and as a thickener in soups and sauces. It is a healthier option than refined cornmeal as it retains all the nutrients from the corn kernel and provides more fiber.

Whole-grain cornmeal is an excellent source of Vitamin B1 (Thiamine).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine) and some Vitamin A, Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).

Couscous vs Whole-grain cornmeal Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing couscous vs whole-grain cornmeal.

This comparison will start by comparing the caloric value of couscous and whole-grain cornmeal and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

CouscousWhole-grain cornmeal
Energy376 kcal362 kcal
Carbs77.4 g76.9 g
Sugar0 g0.64 g
Fiber5 g7.3 g
Protein12.8 g8.12 g
Fat0.64 g3.59 g
Saturated Fat0.117 g0.505 g

Couscous vs Whole-grain cornmeal Calories

Most calories in grains come from carbs.

Comparing whole-grain cornmeal vs couscous for weight loss, whole-grain cornmeal is slightly lower in calories, with 362 calories per 100 grams, compared to 376 calories per 100 grams of couscous.

However, both couscous and whole-grain cornmeal can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Couscous vs Whole-grain cornmeal Protein

Grains and most grain products, including couscous and whole-grain cornmeal, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Couscous offers around 37% more protein than whole-grain cornmeal.

Couscous has 12.8 grams of protein per 100 grams, while whole-grain cornmeal has 8.1 grams of protein per 100 grams.

Couscous vs Whole-grain cornmeal Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in couscous and whole-grain cornmeal.

The total amount of carbohydrates is around 1% higher in couscous than in whole-grain cornmeal. It has 77.4 grams per 100 grams, compared to 76.9 grams in whole-grain cornmeal.

There’s less sugar in couscous than in whole-grain cornmeal, 100% precisely.

That said, 100 grams of couscous contains 0 grams of sugar, while the same amount of whole-grain cornmeal contains 0.6 grams.

Lastly, let’s take a look at the dietary fiber in couscous and whole-grain cornmeal.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 7.3 grams of fiber per 100 grams, whole-grain cornmeal is a better source of fiber than couscous which offers 5 grams per 100 gram portion.

Couscous vs Whole-grain cornmeal Fats

Like most other grains, couscous and whole-grain cornmeal are low in fat.

Fats in couscous and whole-grain cornmeal are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in couscous and whole-grain cornmeal:

  • Couscous: 0.6 grams per 100 grams
  • Whole-grain cornmeal: 3.6 per 100 grams

Speaking of saturated fats, couscous is 80% lower in saturated fats.

Couscous and whole-grain cornmeal contain 0.1 grams and 0.5 grams of saturated fat per 100 grams, respectively.

Couscous vs Whole-grain cornmeal Vitamins Content

This section will discuss the vitamin content of couscous and whole-grain cornmeal.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Couscous has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, whole-grain cornmeal has a higher amount of vitamin B5 (Pantothenic acid).

Couscous and whole-grain cornmeal contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins couscous and whole-grain cornmeal contain side by side, so you can easily compare them.

CouscousWhole-grain cornmeal
Vitamin A0214 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.163 mg0.385 mg
Vitamin B2 (Riboflavin)0.078 mg0.201 mg
Vitamin B3 (Niacin)3.49 mg3.63 mg
Vitamin B5 (Pantothenic acid)1.24 mg0.425 mg
Vitamin B6 (Pyroxidine)0.11 mg0.304 mg
Vitamin B9 (Folate)20 µg25 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.42 mg
Vitamin K00.3 µg

Couscous vs Whole-grain cornmeal Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the couscous and whole-grain cornmeal comparison focuses on their mineral content.

Couscous is a better source of iron, magnesium, phosphorus, potassium, selenium, sodium, and zinc than whole-grain cornmeal.

On the other hand, whole-grain cornmeal is a higher amount of calcium, copper, and manganese.

Couscous and whole-grain cornmeal contain the same amount of fluoride.

Check out the table below to learn how couscous and whole-grain cornmeal compare when it comes to mineral content.

CouscousWhole-grain cornmeal
Calcium24 mg6 mg
Copper0.247 mg0.193 mg
Iron1.08 mg3.45 mg
Magnesium44 mg127 mg
Manganese0.78 mg0.498 mg
Phosphorus170 mg241 mg
Potassium166 mg287 mg
Selenium2.8 µg15.5 µg
Sodium10 mg35 mg
Zinc0.83 mg1.82 mg

The Final Word

This article highlighted the similarities and differences between couscous and whole-grain cornmeal.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.


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