Dry couscous vs Millet flour
In short
For the same 100 calories you eat 27 g of dry couscous or 26 g of millet flour. Both get most of their calories from carbohydrate.
More in millet flour: copper (2.1×), thiamin (2.5×), magnesium (2.7×), zinc (3.1×) and 3 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
26.6 g · 3.4 g protein · 20.6 g carbs · 0.17 g fat
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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Copper7% vs 16%
0.066 mg vs 0.14 mg
- Thiamin (B1)4% vs 9%
0.043 mg vs 0.11 mg
- Magnesium3% vs 7%
11.7 mg vs 31.2 mg
- Zinc2% vs 6%
0.22 mg vs 0.69 mg
- Iron2% vs 6%
0.29 mg vs 1 mg
- Niacin (B3)6% vs 10%
0.93 mg vs 1.6 mg
- Vitamin B62% vs 6%
0.029 mg vs 0.097 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.4 g · 2.8 g7%·6%
- Total fat0.17 g · 1.1 g<1%·1%
- Saturated fatlimit0.031 g · 0.14 g<1%·1%
- Carbohydrates20.6 g · 19.7 g7%·7%
- Fiber1.3 g · 0.92 g5%·3%
- Sodiumlimit2.7 mg · 1 mg<1%·<1%
- Potassium44.1 mg · 58.6 mg1%·1%
- Calcium6.4 mg · 3.7 mg<1%·<1%
- Phosphorus45.2 mg · 74.6 mg4%·6%
- Manganese0.21 mg · 0.26 mg9%·11%
- Vitamin C0 mg · 0 mg0%·0%
- Riboflavin (B2)0.021 mg · 0.019 mg2%·1%
- Pantothenic acid (B5)0.33 mg · 0.33 mg7%·7%
- Folate5.3 µg · 11 µg1%·3%
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.