Millet flour vs Dry couscous
In short
Gram for gram, the calories are about the same: 382 in 100 g of millet flour, 376 of dry couscous. Both get most of their calories from carbohydrate.
More in millet flour: copper (2.2×), thiamin (2.5×), magnesium (2.7×), zinc (3.2×) and 7 more. More in dry couscous: fiber and protein. Everything else is within 4% of a day's needs.
Calories, and where they come from
10.8 g protein · 75.1 g carbs (1.7 g sugars) · 4.3 g fat
12.8 g protein · 77.4 g carbs · 0.64 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.
- Copper59% vs 27%
0.54 mg vs 0.25 mg
- Thiamin (B1)34% vs 14%
0.41 mg vs 0.16 mg
- Magnesium28% vs 10%
119 mg vs 44 mg
- Zinc24% vs 8%
2.6 mg vs 0.83 mg
- Iron22% vs 6%
3.9 mg vs 1.1 mg
- Niacin (B3)38% vs 22%
6 mg vs 3.5 mg
- Vitamin B622% vs 6%
0.37 mg vs 0.11 mg
- Manganese44% vs 34%
1 mg vs 0.78 mg
- Phosphorus23% vs 14%
285 mg vs 170 mg
- Folate11% vs 5%
42 µg vs 20 µg
- Fiber13% vs 18%
3.5 g vs 5 g
- Total fat5% vs 1%
4.3 g vs 0.64 g
- Protein22% vs 26%
10.8 g vs 12.8 g
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Saturated fatlimit0.54 g · 0.12 g3%·1%
- Carbohydrates75.1 g · 77.4 g27%·28%
- Sodiumlimit4 mg · 10 mg<1%·<1%
- Potassium224 mg · 166 mg5%·4%
- Calcium14 mg · 24 mg1%·2%
- Vitamin C0 mg · 0 mg0%·0%
- Riboflavin (B2)0.073 mg · 0.078 mg6%·6%
- Pantothenic acid (B5)1.3 mg · 1.2 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: 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.