Millet flour vs Plain couscous, cooked
In short
Gram for gram, there are 3.4 times as many calories in millet flour as in plain couscous, cooked (382 vs 111 in 100 g). Both get most of their calories from carbohydrate.
More in millet flour: copper (13×), niacin (6.2×), thiamin (6.6×), magnesium (15×) and 10 more. More in plain couscous, cooked: sodium. 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
3.8 g protein · 23.1 g carbs (0.1 g sugars) · 0.16 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 g 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.
- Copper0.54 mg · 0.041 mg59%5%
- Niacin (B3)6 mg · 0.98 mg38%6%
- Thiamin (B1)0.41 mg · 0.063 mg34%5%
- Magnesium119 mg · 8 mg28%2%
- Zinc2.6 mg · 0.26 mg24%2%
- Phosphorus285 mg · 22 mg23%2%
- Iron3.9 mg · 0.38 mg22%2%
- Carbohydrates75.1 g · 23.1 g27%8%
- Vitamin B60.37 mg · 0.051 mg22%3%
- Protein10.8 g · 3.8 g22%8%
- Selenium32.7 µg · 27.4 µg59%50%
- Sodiumlimit4 mg · 189 mg<1%8%
- Fiber3.5 g · 1.4 g13%5%
- Folate42 µg · 15 µg11%4%
- Total fat4.3 g · 0.16 g5%<1%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Saturated fatlimit0.54 g · 0.029 g3%·<1%
- Potassium224 mg · 58 mg5%·1%
- Calcium14 mg · 8 mg1%·1%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin E0.11 mg · 0.13 mg1%·1%
- Vitamin K0.8 µg · 0.1 µg1%·<1%
- Riboflavin (B2)0.073 mg · 0.027 mg6%·2%
Reported for only one of the two, so not compared: cholesterol, manganese, vitamin A, vitamin D, pantothenic acid (B5), vitamin B12, choline.
From USDA FoodData Central: Millet flour (SR Legacy 172023), Plain couscous, cooked (Survey (FNDDS) 2708441). 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.