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  6. Couscous vs. Millet flour

Couscous vs. Millet flour — In-Depth Nutrition Comparison

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What are the main differences between couscous and millet flour?

  • Millet flour has more copper, iron, manganese, phosphorus, vitamin B3, vitamin B1, magnesium, vitamin B6, zinc, and vitamin B5 than couscous.
  • Millet flour's daily need coverage for copper is 55% higher.

We used Couscous, cooked and Millet flour types in this comparison.

Infographic

Couscous vs Millet flour infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more MagnesiumMagnesium +1387.5%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +286.2%
Contains more IronIron +936.8%
Contains more CopperCopper +1204.9%
Contains more ZincZinc +911.5%
Contains more PhosphorusPhosphorus +1195.5%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +1092.9%
Contains more SeleniumSelenium +18.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin EVitamin E +18.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +555.6%
Contains more Vitamin B2Vitamin B2 +170.4%
Contains more Vitamin B3Vitamin B3 +512.4%
Contains more Vitamin B5Vitamin B5 +241.5%
Contains more Vitamin B6Vitamin B6 +629.4%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +180%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Couscous Millet flour DV% diff.
Copper 0.041mg 0.535mg 55%
Iron 0.38mg 3.94mg 45%
Manganese 0.084mg 1.002mg 40%
Phosphorus 22mg 285mg 38%
Vitamin B3 0.983mg 6.02mg 31%
Vitamin B1 0.063mg 0.413mg 29%
Starch 69.88g 29%
Magnesium 8mg 119mg 26%
Vitamin B6 0.051mg 0.372mg 25%
Zinc 0.26mg 2.63mg 22%
Vitamin B5 0.371mg 1.267mg 18%
Polyunsaturated fat 0.064g 2.618g 17%
Carbs 23.22g 75.12g 17%
Protein 3.79g 10.75g 14%
Calories 112kcal 382kcal 14%
Selenium 27.5µg 32.7µg 9%
Fiber 1.4g 3.5g 8%
Folate 15µg 42µg 7%
Fats 0.16g 4.25g 6%
Potassium 58mg 224mg 5%
Vitamin B2 0.027mg 0.073mg 4%
Monounsaturated fat 0.022g 0.924g 2%
Saturated fat 0.029g 0.536g 2%
Calcium 8mg 14mg 1%
Vitamin K 0.1µg 0.8µg 1%
Choline 3.3mg 1%
Net carbs 21.82g 71.62g N/A
Sugar 0.1g 1.66g N/A
Sodium 5mg 4mg 0%
Vitamin E 0.13mg 0.11mg 0%
Trans fat 0.002g N/A
Tryptophan 0.049mg 0.17mg 0%
Threonine 0.1mg 0.354mg 0%
Isoleucine 0.147mg 0.473mg 0%
Leucine 0.259mg 1.537mg 0%
Lysine 0.073mg 0.144mg 0%
Methionine 0.059mg 0.319mg 0%
Phenylalanine 0.184mg 0.675mg 0%
Valine 0.162mg 0.584mg 0%
Histidine 0.077mg 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more WaterWater +737%
Contains more ProteinProtein +183.6%
Contains more FatsFats +2556.3%
Contains more CarbsCarbs +223.5%
Contains more OtherOther +365.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Mono. FatMonounsaturated fat +4100%
Contains more Poly. FatPolyunsaturated fat +3990.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.