Dry couscous vs Millet flour
In short
Gram for gram, the calories are about the same: 376 in 100 g of dry couscous, 382 of millet flour. Both get most of their calories from carbohydrate.
More in dry couscous: fiber and protein. More in millet flour: copper (2.2×), thiamin (2.5×), magnesium (2.7×), zinc (3.2×) and 7 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
12.8 g protein · 77.4 g carbs · 0.64 g fat
10.8 g protein · 75.1 g carbs (1.7 g sugars) · 4.3 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 g 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.
- Copper0.25 mg · 0.54 mg27%59%
- Thiamin (B1)0.16 mg · 0.41 mg14%34%
- Magnesium44 mg · 119 mg10%28%
- Zinc0.83 mg · 2.6 mg8%24%
- Iron1.1 mg · 3.9 mg6%22%
- Niacin (B3)3.5 mg · 6 mg22%38%
- Vitamin B60.11 mg · 0.37 mg6%22%
- Manganese0.78 mg · 1 mg34%44%
- Phosphorus170 mg · 285 mg14%23%
- Folate20 µg · 42 µg5%11%
- Fiber5 g · 3.5 g18%13%
- Total fat0.64 g · 4.3 g1%5%
- Protein12.8 g · 10.8 g26%22%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Saturated fatlimit0.12 g · 0.54 g1%·3%
- Carbohydrates77.4 g · 75.1 g28%·27%
- Sodiumlimit10 mg · 4 mg<1%·<1%
- Potassium166 mg · 224 mg4%·5%
- Calcium24 mg · 14 mg2%·1%
- Vitamin C0 mg · 0 mg0%·0%
- Riboflavin (B2)0.078 mg · 0.073 mg6%·6%
- Pantothenic acid (B5)1.2 mg · 1.3 mg25%·25%
Reported for only one of the two, so not compared: cholesterol, selenium, vitamin A, vitamin D, vitamin E, vitamin K, vitamin B12.
From USDA FoodData Central: Dry couscous (SR Legacy 169699), 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.