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Couscous vs Millet - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Millet
Millet contains less Sugars (difference - 0.1g)
Which food is cheaper?
Millet
Millet is cheaper (difference - $0.7)
Which food is richer in minerals?
Millet
Millet is relatively richer in minerals
Which food is richer in vitamins?
Millet
Millet is relatively richer in vitamins
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.694g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (5 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Couscous Millet
Lower in Sugars ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in Sodium Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Couscous Millet
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
4
Couscous
24
Millet
Mineral Summary Score
5
Couscous
48
Millet

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Millet
Contains more Iron +692.1%
Contains more Potassium +236.2%
Contains more Magnesium +1325%
Contains more Copper +1729.3%
Contains more Zinc +546.2%
Contains more Phosphorus +1195.5%
Equal in Calcium - 8
Equal in Sodium - 5
Contains more Iron +692.1%
Contains more Potassium +236.2%
Contains more Magnesium +1325%
Contains more Copper +1729.3%
Contains more Zinc +546.2%
Contains more Phosphorus +1195.5%
Equal in Calcium - 8
Equal in Sodium - 5

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Millet
Contains more Vitamin E +160%
Contains more Vitamin B1 +568.3%
Contains more Vitamin B2 +974.1%
Contains more Vitamin B3 +380.2%
Contains more Vitamin B5 +128.6%
Contains more Vitamin B6 +652.9%
Contains more Vitamin K +800%
Contains more Vitamin E +160%
Contains more Vitamin B1 +568.3%
Contains more Vitamin B2 +974.1%
Contains more Vitamin B3 +380.2%
Contains more Vitamin B5 +128.6%
Contains more Vitamin B6 +652.9%
Contains more Vitamin K +800%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
23%
Couscous
66%
Millet
Carbohydrates
23%
Couscous
73%
Millet
Fats
1%
Couscous
19%
Millet

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Couscous Millet Opinion
Calories 112 378 Millet
Protein 3.79 11.02 Millet
Fats 0.16 4.22 Millet
Vitamin C 0 0
Carbs 23.22 72.85 Millet
Cholesterol 0 0
Vitamin D 0 0
Iron 0.38 3.01 Millet
Calcium 8 8
Potassium 58 195 Millet
Magnesium 8 114 Millet
Sugars 0.1 Couscous
Fiber 1.4 8.5 Millet
Copper 0.041 0.75 Millet
Zinc 0.26 1.68 Millet
Starch
Phosphorus 22 285 Millet
Sodium 5 5
Vitamin A 0 0
Vitamin E 0.13 0.05 Couscous
Vitamin D 0 0
Vitamin B1 0.063 0.421 Millet
Vitamin B2 0.027 0.29 Millet
Vitamin B3 0.983 4.72 Millet
Vitamin B5 0.371 0.848 Millet
Vitamin B6 0.051 0.384 Millet
Vitamin B12 0 0
Vitamin K 0.1 0.9 Millet
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.029 0.723 Couscous
Monounsaturated Fat 0.022 0.773 Millet
Polyunsaturated fat 0.064 2.134 Millet
Tryptophan 0.049 0.119 Millet
Threonine 0.1 0.353 Millet
Isoleucine 0.147 0.465 Millet
Leucine 0.259 1.4 Millet
Lysine 0.073 0.212 Millet
Methionine 0.059 0.221 Millet
Phenylalanine 0.184 0.58 Millet
Valine 0.162 0.578 Millet
Histidine 0.077 0.236 Millet
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.