Millet flour vs Plain couscous, cooked

Millet flourPlain couscous, cooked
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 26 g of millet flour or 90 g of plain couscous, cooked. Both get most of their calories from carbohydrate.

More in millet flour: copper (3.8×), magnesium (4.3×), phosphorus (3.8×), niacin and 2 more. More in plain couscous, cooked: selenium (2.9×) and sodium. 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

Plain couscous, cooked100 cal

90.1 g · 3.4 g protein · 20.8 g carbs (0.09 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.

0%25%50%
  • Selenium16% vs 45%

    8.6 µg vs 24.7 µg

  • Copper16% vs 4%

    0.14 mg vs 0.037 mg

  • Sodiumlimit<1% vs 7%

    1 mg vs 170 mg

  • Magnesium7% vs 2%

    31.2 mg vs 7.2 mg

  • Phosphorus6% vs 2%

    74.6 mg vs 19.8 mg

  • Niacin (B3)10% vs 6%

    1.6 mg vs 0.88 mg

  • Thiamin (B1)9% vs 5%

    0.11 mg vs 0.057 mg

  • Zinc6% vs 2%

    0.69 mg vs 0.23 mg

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 · 20.8 g7%·8%
  • Fiber0.92 g · 1.3 g3%·5%
  • Potassium58.6 mg · 52.3 mg1%·1%
  • Calcium3.7 mg · 7.2 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 · 0.09 µg<1%·<1%
  • Riboflavin (B2)0.019 mg · 0.024 mg1%·2%
  • Vitamin B60.097 mg · 0.046 mg6%·3%
  • Folate11 µg · 13.5 µg3%·3%

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.

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Compare Millet flour withDry couscousCooked couscous
Millet flour vs Plain couscous, cooked: nutrition compared | MyFoodAnalysis