Plain couscous, cooked vs Millet flour
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 plain couscous, cooked: sodium. More in millet flour: copper (13×), niacin (6.2×), thiamin (6.6×), magnesium (15×) and 10 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
3.8 g protein · 23.1 g carbs (0.1 g sugars) · 0.16 g fat
10.8 g protein · 75.1 g carbs (1.7 g sugars) · 4.3 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.
- Copper0.041 mg · 0.54 mg5%59%
- Niacin (B3)0.98 mg · 6 mg6%38%
- Thiamin (B1)0.063 mg · 0.41 mg5%34%
- Magnesium8 mg · 119 mg2%28%
- Zinc0.26 mg · 2.6 mg2%24%
- Phosphorus22 mg · 285 mg2%23%
- Iron0.38 mg · 3.9 mg2%22%
- Carbohydrates23.1 g · 75.1 g8%27%
- Vitamin B60.051 mg · 0.37 mg3%22%
- Protein3.8 g · 10.8 g8%22%
- Selenium27.4 µg · 32.7 µg50%59%
- Sodiumlimit189 mg · 4 mg8%<1%
- Fiber1.4 g · 3.5 g5%13%
- Folate15 µg · 42 µg4%11%
- Total fat0.16 g · 4.3 g<1%5%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Saturated fatlimit0.029 g · 0.54 g<1%·3%
- Potassium58 mg · 224 mg1%·5%
- Calcium8 mg · 14 mg1%·1%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin E0.13 mg · 0.11 mg1%·1%
- Vitamin K0.1 µg · 0.8 µg<1%·1%
- Riboflavin (B2)0.027 mg · 0.073 mg2%·6%
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: Plain couscous, cooked (Survey (FNDDS) 2708441), Millet flour (SR Legacy 172023). 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.