Cooked couscous vs Millet flour

Cooked couscousMillet flour
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 89 g of cooked couscous or 26 g of millet flour. Both get most of their calories from carbohydrate.

More in cooked couscous: selenium (2.9×). More in millet flour: copper (3.8×), manganese (3.5×), magnesium (4.4×), phosphorus (3.8×) and 3 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Cooked couscous100 cal

89.3 g · 3.4 g protein · 20.7 g carbs (0.089 g sugars) · 0.14 g fat

Millet flour100 cal

26.2 g · 2.8 g protein · 19.7 g carbs (0.43 g sugars) · 1.1 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.

0%25%50%
  • Selenium24.6 µg · 8.6 µg
    45%16%
  • Copper0.037 mg · 0.14 mg
    4%16%
  • Manganese0.075 mg · 0.26 mg
    3%11%
  • Magnesium7.1 mg · 31.2 mg
    2%7%
  • Phosphorus19.6 mg · 74.6 mg
    2%6%
  • Niacin (B3)0.88 mg · 1.6 mg
    5%10%
  • Thiamin (B1)0.056 mg · 0.11 mg
    5%9%
  • Zinc0.23 mg · 0.69 mg
    2%6%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 calories of each.

  • Protein3.4 g · 2.8 g7%·6%
  • Total fat0.14 g · 1.1 g<1%·1%
  • Saturated fatlimit0.026 g · 0.14 g<1%·1%
  • Carbohydrates20.7 g · 19.7 g8%·7%
  • Fiber1.3 g · 0.92 g4%·3%
  • Sodiumlimit4.5 mg · 1 mg<1%·<1%
  • Potassium51.8 mg · 58.6 mg1%·1%
  • Calcium7.1 mg · 3.7 mg1%·<1%
  • Iron0.34 mg · 1 mg2%·6%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin E0.12 mg · 0.029 mg1%·<1%
  • Vitamin K0.089 µg · 0.21 µg<1%·<1%
  • Riboflavin (B2)0.024 mg · 0.019 mg2%·1%
  • Pantothenic acid (B5)0.33 mg · 0.33 mg7%·7%
  • Vitamin B60.046 mg · 0.097 mg3%·6%
  • Folate13.4 µg · 11 µg3%·3%

Reported for only one of the two, so not compared: cholesterol, vitamin A, vitamin D, vitamin B12, choline.

From USDA FoodData Central: Cooked couscous (SR Legacy 169700), Millet flour (SR Legacy 172023). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.

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Compare Cooked couscous withDry couscous