Millet flour vs Cooked couscous

Millet flourCooked couscous
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 26 g of millet flour or 89 g of cooked couscous. Both get most of their calories from carbohydrate.

More in millet flour: copper (3.8×), manganese (3.5×), magnesium (4.4×), phosphorus (3.8×) and 3 more. More in cooked couscous: selenium (2.9×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Millet flour100 cal

26.2 g · 2.8 g protein · 19.7 g carbs (0.43 g sugars) · 1.1 g fat

Cooked couscous100 cal

89.3 g · 3.4 g protein · 20.7 g carbs (0.089 g sugars) · 0.14 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 calories 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%25%50%
  • Selenium8.6 µg · 24.6 µg
    16%45%
  • Copper0.14 mg · 0.037 mg
    16%4%
  • Manganese0.26 mg · 0.075 mg
    11%3%
  • Magnesium31.2 mg · 7.1 mg
    7%2%
  • Phosphorus74.6 mg · 19.6 mg
    6%2%
  • Niacin (B3)1.6 mg · 0.88 mg
    10%5%
  • Thiamin (B1)0.11 mg · 0.056 mg
    9%5%
  • Zinc0.69 mg · 0.23 mg
    6%2%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 calories of each.

  • Protein2.8 g · 3.4 g6%·7%
  • Total fat1.1 g · 0.14 g1%·<1%
  • Saturated fatlimit0.14 g · 0.026 g1%·<1%
  • Carbohydrates19.7 g · 20.7 g7%·8%
  • Fiber0.92 g · 1.3 g3%·4%
  • Sodiumlimit1 mg · 4.5 mg<1%·<1%
  • Potassium58.6 mg · 51.8 mg1%·1%
  • Calcium3.7 mg · 7.1 mg<1%·1%
  • Iron1 mg · 0.34 mg6%·2%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin E0.029 mg · 0.12 mg<1%·1%
  • Vitamin K0.21 µg · 0.089 µg<1%·<1%
  • Riboflavin (B2)0.019 mg · 0.024 mg1%·2%
  • Pantothenic acid (B5)0.33 mg · 0.33 mg7%·7%
  • Vitamin B60.097 mg · 0.046 mg6%·3%
  • Folate11 µg · 13.4 µg3%·3%

Reported for only one of the two, so not compared: cholesterol, vitamin A, vitamin D, vitamin B12, choline.

From USDA FoodData Central: Millet flour (SR Legacy 172023), Cooked couscous (SR Legacy 169700). 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.

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Compare Millet flour withDry couscous
Millet flour vs Cooked couscous: nutrition compared | MyFoodAnalysis