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.
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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
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Iron
+692.1%
Contains
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Magnesium
+1325%
Contains
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Phosphorus
+1195.5%
Contains
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Potassium
+236.2%
Contains
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Zinc
+546.2%
Contains
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Copper
+1729.3%
Equal in Calcium - 8
Equal in Sodium - 5
Contains
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Iron
+692.1%
Contains
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Magnesium
+1325%
Contains
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Phosphorus
+1195.5%
Contains
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Potassium
+236.2%
Contains
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Zinc
+546.2%
Contains
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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
:
Contains
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Vitamin E
+160%
Contains
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Vitamin B1
+568.3%
Contains
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Vitamin B2
+974.1%
Contains
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Vitamin B3
+380.2%
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Vitamin B5
+128.6%
Contains
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Vitamin B6
+652.9%
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Folate
+466.7%
Contains
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Vitamin K
+800%
Contains
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Vitamin E
+160%
Contains
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Vitamin B1
+568.3%
Contains
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Vitamin B2
+974.1%
Contains
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Vitamin B3
+380.2%
Contains
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Vitamin B5
+128.6%
Contains
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Vitamin B6
+652.9%
Contains
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Folate
+466.7%
Contains
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Vitamin K
+800%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+737%
Contains
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Protein
+190.8%
Contains
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Fats
+2537.5%
Contains
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Carbs
+213.7%
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Other
+1146.2%
Protein:
3.79 g
Fats:
0.16 g
Carbs:
23.22 g
Water:
72.57 g
Other:
0.26 g
Protein:
11.02 g
Fats:
4.22 g
Carbs:
72.85 g
Water:
8.67 g
Other:
3.24 g
Contains
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Water
+737%
Contains
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Protein
+190.8%
Contains
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Fats
+2537.5%
Contains
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Carbs
+213.7%
Contains
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Other
+1146.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-96%
Contains
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Monounsaturated Fat
+3413.6%
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Polyunsaturated fat
+3234.4%
Saturated Fat:
0.029 g
Monounsaturated Fat:
0.022 g
Polyunsaturated fat:
0.064 g
Saturated Fat:
0.723 g
Monounsaturated Fat:
0.773 g
Polyunsaturated fat:
2.134 g
Contains
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Saturated Fat
-96%
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Monounsaturated Fat
+3413.6%
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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.
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Lower in Sugar |
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Lower in price |
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Rich in minerals |
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Rich in vitamins |
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Lower in Saturated Fat |
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Lower in glycemic index |
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Lower in Sodium | Equal | ||
Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 21.82g | 64.35g |
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Protein | 3.79g | 11.02g |
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Fats | 0.16g | 4.22g |
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Carbs | 23.22g | 72.85g |
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Calories | 112kcal | 378kcal |
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Sugar | 0.1g |
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Fiber | 1.4g | 8.5g |
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Calcium | 8mg | 8mg | |
Iron | 0.38mg | 3.01mg |
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Magnesium | 8mg | 114mg |
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Phosphorus | 22mg | 285mg |
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Potassium | 58mg | 195mg |
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Sodium | 5mg | 5mg | |
Zinc | 0.26mg | 1.68mg |
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Copper | 0.041mg | 0.75mg |
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Vitamin E | 0.13mg | 0.05mg |
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Vitamin B1 | 0.063mg | 0.421mg |
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Vitamin B2 | 0.027mg | 0.29mg |
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Vitamin B3 | 0.983mg | 4.72mg |
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Vitamin B5 | 0.371mg | 0.848mg |
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Vitamin B6 | 0.051mg | 0.384mg |
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Folate | 15µg | 85µg |
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Vitamin K | 0.1µg | 0.9µg |
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Tryptophan | 0.049mg | 0.119mg |
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Threonine | 0.1mg | 0.353mg |
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Isoleucine | 0.147mg | 0.465mg |
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Leucine | 0.259mg | 1.4mg |
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Lysine | 0.073mg | 0.212mg |
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Methionine | 0.059mg | 0.221mg |
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Phenylalanine | 0.184mg | 0.58mg |
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Valine | 0.162mg | 0.578mg |
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Histidine | 0.077mg | 0.236mg |
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Saturated Fat | 0.029g | 0.723g |
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Monounsaturated Fat | 0.022g | 0.773g |
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Polyunsaturated fat | 0.064g | 2.134g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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%

39%

Minerals Daily Need Coverage Score
7%

79%

Comparison summary
Which food is lower in Sugar?

Millet raw is lower in Sugar (difference - 0.1g)
Which food is cheaper?

Millet raw is cheaper (difference - $0.7)
Which food is richer in minerals?

Millet raw is relatively richer in minerals
Which food is richer in vitamins?

Millet raw is relatively richer in vitamins
Which food is lower in Saturated Fat?

Couscous is lower in Saturated Fat (difference - 0.694g)
Which food is lower in glycemic index?

Couscous is lower in glycemic index (difference - 6)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (5 mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)