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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Copper27% vs 59%
0.25 mg vs 0.54 mg
- Thiamin (B1)14% vs 34%
0.16 mg vs 0.41 mg
- Magnesium10% vs 28%
44 mg vs 119 mg
- Zinc8% vs 24%
0.83 mg vs 2.6 mg
- Iron6% vs 22%
1.1 mg vs 3.9 mg
- Niacin (B3)22% vs 38%
3.5 mg vs 6 mg
- Vitamin B66% vs 22%
0.11 mg vs 0.37 mg
- Manganese34% vs 44%
0.78 mg vs 1 mg
- Phosphorus14% vs 23%
170 mg vs 285 mg
- Folate5% vs 11%
20 µg vs 42 µg
- Fiber18% vs 13%
5 g vs 3.5 g
- Total fat1% vs 5%
0.64 g vs 4.3 g
- Protein26% vs 22%
12.8 g vs 10.8 g
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.