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Couscous vs Millet raw - In-Depth Nutrition Comparison

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Significant differences between Couscous and Millet raw

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

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

Infographic

Couscous vs Millet raw infographic
Infographic link

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
Couscous
Couscous
0
:
6
Millet raw
Millet raw
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
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Millet raw
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
Couscous
Couscous
1
:
7
Millet raw
Millet raw
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%
Couscous
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%
Millet raw
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
1
:
4
Millet raw
Millet raw
Contains more Water +737%
Contains more Protein +190.8%
Contains more Fats +2537.5%
Contains more Carbs +213.7%
Contains more Other +1146.2%
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Millet raw
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more Water +737%
Contains more Protein +190.8%
Contains more Fats +2537.5%
Contains more Carbs +213.7%
Contains more Other +1146.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Millet raw
Millet raw
Contains less Saturated Fat -96%
Contains more Monounsaturated Fat +3413.6%
Contains more Polyunsaturated fat +3234.4%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Contains less Saturated Fat -96%
Contains more Monounsaturated Fat +3413.6%
Contains more Polyunsaturated fat +3234.4%

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

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
7%
Couscous
39%
Millet raw
Minerals Daily Need Coverage Score
7%
Couscous
79%
Millet raw

Comparison summary

Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 0.1g)
Which food is cheaper?
Millet raw
Millet raw is cheaper (difference - $0.7)
Which food is richer in minerals?
Millet raw
Millet raw is relatively richer in minerals
Which food is richer in vitamins?
Millet raw
Millet raw 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 raw - 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.