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  6. Couscous vs. Millet raw

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" 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more SeleniumSelenium +918.5%
Contains more MagnesiumMagnesium +1325%
Contains more PotassiumPotassium +236.2%
Contains more IronIron +692.1%
Contains more CopperCopper +1729.3%
Contains more ZincZinc +546.2%
Contains more PhosphorusPhosphorus +1195.5%
Contains more ManganeseManganese +1842.9%
~equal in Calcium ~8mg
~equal in Sodium ~5mg

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin EVitamin E +160%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +568.3%
Contains more Vitamin B2Vitamin B2 +974.1%
Contains more Vitamin B3Vitamin B3 +380.2%
Contains more Vitamin B5Vitamin B5 +128.6%
Contains more Vitamin B6Vitamin B6 +652.9%
Contains more Vitamin KVitamin K +800%
Contains more FolateFolate +466.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Millet raw DV% diff.
Copper 0.041mg 0.75mg 79%
Manganese 0.084mg 1.632mg 67%
Selenium 27.5µg 2.7µg 45%
Phosphorus 22mg 285mg 38%
Iron 0.38mg 3.01mg 33%
Vitamin B1 0.063mg 0.421mg 30%
Fiber 1.4g 8.5g 28%
Vitamin B6 0.051mg 0.384mg 26%
Magnesium 8mg 114mg 25%
Vitamin B3 0.983mg 4.72mg 23%
Vitamin B2 0.027mg 0.29mg 20%
Folate 15µg 85µg 18%
Carbs 23.22g 72.85g 17%
Polyunsaturated fat 0.064g 2.134g 14%
Protein 3.79g 11.02g 14%
Calories 112kcal 378kcal 13%
Zinc 0.26mg 1.68mg 13%
Vitamin B5 0.371mg 0.848mg 10%
Fats 0.16g 4.22g 6%
Potassium 58mg 195mg 4%
Saturated fat 0.029g 0.723g 3%
Monounsaturated fat 0.022g 0.773g 2%
Choline 3.3mg 1%
Vitamin E 0.13mg 0.05mg 1%
Vitamin K 0.1µg 0.9µg 1%
Net carbs 21.82g 64.35g N/A
Calcium 8mg 8mg 0%
Sugar 0.1g N/A
Sodium 5mg 5mg 0%
Tryptophan 0.049mg 0.119mg 0%
Threonine 0.1mg 0.353mg 0%
Isoleucine 0.147mg 0.465mg 0%
Leucine 0.259mg 1.4mg 0%
Lysine 0.073mg 0.212mg 0%
Methionine 0.059mg 0.221mg 0%
Phenylalanine 0.184mg 0.58mg 0%
Valine 0.162mg 0.578mg 0%
Histidine 0.077mg 0.236mg 0%

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% 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 WaterWater +737%
Contains more ProteinProtein +190.8%
Contains more FatsFats +2537.5%
Contains more CarbsCarbs +213.7%
Contains more OtherOther +1146.2%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -96%
Contains more Mono. FatMonounsaturated fat +3413.6%
Contains more Poly. FatPolyunsaturated fat +3234.4%

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 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.