Millet flour vs Cooked couscous
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
26.2 g · 2.8 g protein · 19.7 g carbs (0.43 g sugars) · 1.1 g fat
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
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.
- Selenium16% vs 45%
8.6 µg vs 24.6 µg
- Copper16% vs 4%
0.14 mg vs 0.037 mg
- Manganese11% vs 3%
0.26 mg vs 0.075 mg
- Magnesium7% vs 2%
31.2 mg vs 7.1 mg
- Phosphorus6% vs 2%
74.6 mg vs 19.6 mg
- Niacin (B3)10% vs 5%
1.6 mg vs 0.88 mg
- Thiamin (B1)9% vs 5%
0.11 mg vs 0.056 mg
- Zinc6% vs 2%
0.69 mg vs 0.23 mg
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.