Dry couscous vs Millet flour
In short
One serving each: 650 calories in dry couscous (1 cup, 173 g), 455 calories in millet flour (1 cup, 119 g). Both get most of their calories from carbohydrate.
More in dry couscous: protein, carbohydrates, fiber (2.1×), pantothenic acid and manganese. More in millet flour: copper, thiamin, iron (2.5×), magnesium and 4 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 cup (173 g) · 22.1 g protein · 134 g carbs · 1.1 g fat
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.
- Copper0.43 mg · 0.64 mg47%71%
- Protein22.1 g · 12.8 g44%26%
- Thiamin (B1)0.28 mg · 0.49 mg23%41%
- Carbohydrates134 g · 89.4 g49%33%
- Fiber8.7 g · 4.2 g31%15%
- Iron1.9 mg · 4.7 mg10%26%
- Magnesium76.1 mg · 142 mg18%34%
- Zinc1.4 mg · 3.1 mg13%28%
- Vitamin B60.19 mg · 0.44 mg11%26%
- Pantothenic acid (B5)2.2 mg · 1.5 mg43%30%
- Niacin (B3)6 mg · 7.2 mg38%45%
- Manganese1.3 mg · 1.2 mg59%52%
- Total fat1.1 g · 5.1 g1%6%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Saturated fatlimit0.2 g · 0.64 g1%·3%
- Sodiumlimit17.3 mg · 4.8 mg1%·<1%
- Potassium287 mg · 267 mg6%·6%
- Calcium41.5 mg · 16.7 mg3%·1%
- Phosphorus294 mg · 339 mg24%·27%
- Vitamin C0 mg · 0 mg0%·0%
- Riboflavin (B2)0.13 mg · 0.087 mg10%·7%
- Folate34.6 µg · 50 µg9%·12%
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.