Millet flour vs Dry couscous
In short
One serving each: 455 calories in millet flour (1 cup, 119 g), 650 calories in dry couscous (1 cup, 173 g). Both get most of their calories from carbohydrate.
More in millet flour: copper, thiamin, iron (2.5×), magnesium and 4 more. More in dry couscous: protein, carbohydrates, fiber (2.1×), pantothenic acid and manganese. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 cup (119 g) · 12.8 g protein · 89.4 g carbs (2 g sugars) · 5.1 g fat
1 cup (173 g) · 22.1 g protein · 134 g carbs · 1.1 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.
- Copper0.64 mg · 0.43 mg71%47%
- Protein12.8 g · 22.1 g26%44%
- Thiamin (B1)0.49 mg · 0.28 mg41%23%
- Carbohydrates89.4 g · 134 g33%49%
- Fiber4.2 g · 8.7 g15%31%
- Iron4.7 mg · 1.9 mg26%10%
- Magnesium142 mg · 76.1 mg34%18%
- Zinc3.1 mg · 1.4 mg28%13%
- Vitamin B60.44 mg · 0.19 mg26%11%
- Pantothenic acid (B5)1.5 mg · 2.2 mg30%43%
- Niacin (B3)7.2 mg · 6 mg45%38%
- Manganese1.2 mg · 1.3 mg52%59%
- Total fat5.1 g · 1.1 g6%1%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Saturated fatlimit0.64 g · 0.2 g3%·1%
- Sodiumlimit4.8 mg · 17.3 mg<1%·1%
- Potassium267 mg · 287 mg6%·6%
- Calcium16.7 mg · 41.5 mg1%·3%
- Phosphorus339 mg · 294 mg27%·24%
- Vitamin C0 mg · 0 mg0%·0%
- Riboflavin (B2)0.087 mg · 0.13 mg7%·10%
- Folate50 µg · 34.6 µg12%·9%
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: Millet flour (SR Legacy 172023), Dry couscous (SR Legacy 169699). 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.