Cooked couscous vs Millet flour

Cooked couscousMillet flour
Same weightSame caloriesOne serving

In short

One serving each: 176 calories in cooked couscous (1 cup, cooked, 157 g), 455 calories in millet flour (1 cup, 119 g). Both get most of their calories from carbohydrate.

More in cooked couscous: selenium. More in millet flour: copper (9.9×), manganese (9×), niacin (4.6×), thiamin (5×) and 11 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Cooked couscous176 cal

1 cup, cooked (157 g) · 6 g protein · 36.5 g carbs (0.16 g sugars) · 0.25 g fat

Millet flour455 cal

1 cup (119 g) · 12.8 g protein · 89.4 g carbs (2 g sugars) · 5.1 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in one serving 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%50%100%
  • Copper0.064 mg · 0.64 mg
    7%71%
  • Manganese0.13 mg · 1.2 mg
    6%52%
  • Niacin (B3)1.5 mg · 7.2 mg
    10%45%
  • Thiamin (B1)0.099 mg · 0.49 mg
    8%41%
  • Magnesium12.6 mg · 142 mg
    3%34%
  • Zinc0.41 mg · 3.1 mg
    4%28%
  • Phosphorus34.5 mg · 339 mg
    3%27%
  • Iron0.6 mg · 4.7 mg
    3%26%
  • Vitamin B60.08 mg · 0.44 mg
    5%26%
  • Carbohydrates36.5 g · 89.4 g
    13%33%
  • Pantothenic acid (B5)0.58 mg · 1.5 mg
    12%30%
  • Protein6 g · 12.8 g
    12%26%
  • Selenium43.2 µg · 38.9 µg
    78%71%
  • Fiber2.2 g · 4.2 g
    8%15%
  • Folate23.6 µg · 50 µg
    6%12%
  • Total fat0.25 g · 5.1 g
    <1%6%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Saturated fatlimit0.046 g · 0.64 g<1%·3%
  • Sodiumlimit7.8 mg · 4.8 mg<1%·<1%
  • Potassium91.1 mg · 267 mg2%·6%
  • Calcium12.6 mg · 16.7 mg1%·1%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin E0.2 mg · 0.13 mg1%·1%
  • Vitamin K0.16 µg · 0.95 µg<1%·1%
  • Riboflavin (B2)0.042 mg · 0.087 mg3%·7%

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.

vs
Compare Cooked couscous withDry couscous