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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
:
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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 113% 3% 18% 82% 250% 46% 123% 1%
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
:
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 Vitamin K +800%
Contains more Folate +466.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 3% 0% 16% 7% 19% 23% 12% 0% 1% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 106% 67% 89% 51% 89% 0% 3% 64%
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 Folate +466.7%

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 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 Cholesterol Equal
Lower in Sodium Equal

Which food is preferable for your diet?

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

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

All nutrients comparison - raw data values

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
Sugar 0.1 Millet
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
Folate 15 85 Millet
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
Fructose

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.