Plain couscous, cooked vs Millet flour
In short
For the same 100 calories you eat 90 g of plain couscous, cooked or 26 g of millet flour. Both get most of their calories from carbohydrate.
More in plain couscous, cooked: selenium (2.9×) and sodium. More in millet flour: copper (3.8×), magnesium (4.3×), phosphorus (3.8×), niacin and 2 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
90.1 g · 3.4 g protein · 20.8 g carbs (0.09 g sugars) · 0.14 g fat
26.2 g · 2.8 g protein · 19.7 g carbs (0.43 g sugars) · 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 100 calories 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.
- Selenium24.7 µg · 8.6 µg45%16%
- Copper0.037 mg · 0.14 mg4%16%
- Sodiumlimit170 mg · 1 mg7%<1%
- Magnesium7.2 mg · 31.2 mg2%7%
- Phosphorus19.8 mg · 74.6 mg2%6%
- Niacin (B3)0.88 mg · 1.6 mg6%10%
- Thiamin (B1)0.057 mg · 0.11 mg5%9%
- Zinc0.23 mg · 0.69 mg2%6%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.4 g · 2.8 g7%·6%
- Total fat0.14 g · 1.1 g<1%·1%
- Saturated fatlimit0.026 g · 0.14 g<1%·1%
- Carbohydrates20.8 g · 19.7 g8%·7%
- Fiber1.3 g · 0.92 g5%·3%
- Potassium52.3 mg · 58.6 mg1%·1%
- Calcium7.2 mg · 3.7 mg1%·<1%
- Iron0.34 mg · 1 mg2%·6%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin E0.12 mg · 0.029 mg1%·<1%
- Vitamin K0.09 µg · 0.21 µg<1%·<1%
- Riboflavin (B2)0.024 mg · 0.019 mg2%·1%
- Vitamin B60.046 mg · 0.097 mg3%·6%
- Folate13.5 µg · 11 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: 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.