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Couscous vs Millet - In-Depth Nutrition Comparison

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Significant differences between Couscous and Millet

  • Couscous has more Selenium, however Millet is richer in Copper, Manganese, Phosphorus, Iron, Vitamin B1, Fiber, Vitamin B6, Magnesium, and Vitamin B3.
  • Millet covers your daily Copper needs 79% more than Couscous.
  • Millet has 10 times less Selenium than Couscous. Couscous has 27.5µg of Selenium, while Millet has 2.7µg.

Specific food types used in this comparison are Couscous, cooked and Millet, raw.

Infographic

Couscous vs Millet 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +692.1%
Contains more Magnesium +1325%
Contains more Phosphorus +1195.5%
Contains more Potassium +236.2%
Contains more Zinc +546.2%
Contains more Copper +1729.3%
Equal in Calcium - 8
Equal in Sodium - 5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Contains more Iron +692.1%
Contains more Magnesium +1325%
Contains more Phosphorus +1195.5%
Contains more Potassium +236.2%
Contains more Zinc +546.2%
Contains more Copper +1729.3%
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
:
7
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 Folate +466.7%
Contains more Vitamin K +800%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
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 Folate +466.7%
Contains more Vitamin K +800%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Couscous Millet
Lower in Sugar 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 Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Couscous Millet Opinion
Net carbs 21.82g 64.35g Millet
Protein 3.79g 11.02g Millet
Fats 0.16g 4.22g Millet
Carbs 23.22g 72.85g Millet
Calories 112kcal 378kcal Millet
Starch g g
Fructose g g
Sugar 0.1g g Millet
Fiber 1.4g 8.5g Millet
Calcium 8mg 8mg
Iron 0.38mg 3.01mg Millet
Magnesium 8mg 114mg Millet
Phosphorus 22mg 285mg Millet
Potassium 58mg 195mg Millet
Sodium 5mg 5mg
Zinc 0.26mg 1.68mg Millet
Copper 0.041mg 0.75mg Millet
Vitamin A 0IU 0IU
Vitamin E 0.13mg 0.05mg Couscous
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.063mg 0.421mg Millet
Vitamin B2 0.027mg 0.29mg Millet
Vitamin B3 0.983mg 4.72mg Millet
Vitamin B5 0.371mg 0.848mg Millet
Vitamin B6 0.051mg 0.384mg Millet
Folate 15µg 85µg Millet
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 0.9µg Millet
Tryptophan 0.049mg 0.119mg Millet
Threonine 0.1mg 0.353mg Millet
Isoleucine 0.147mg 0.465mg Millet
Leucine 0.259mg 1.4mg Millet
Lysine 0.073mg 0.212mg Millet
Methionine 0.059mg 0.221mg Millet
Phenylalanine 0.184mg 0.58mg Millet
Valine 0.162mg 0.578mg Millet
Histidine 0.077mg 0.236mg Millet
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.029g 0.723g Couscous
Monounsaturated Fat 0.022g 0.773g Millet
Polyunsaturated fat 0.064g 2.134g Millet

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
7
Couscous
39
Millet
Mineral Summary Score
7
Couscous
79
Millet

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 food.
Protein
23%
Couscous
66%
Millet
Carbohydrates
23%
Couscous
73%
Millet
Fats
1%
Couscous
19%
Millet

Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (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 Sodium?
?
The foods are relatively equal in Sodium (5 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.