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  6. Millet flour vs. Couscous

Millet flour vs. Couscous — In-Depth Nutrition Comparison

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What are the main differences between millet flour and couscous?

  • Millet flour has more copper, iron, manganese, phosphorus, vitamin B3, vitamin B1, magnesium, vitamin B6, zinc, and vitamin B5 than couscous.
  • Millet flour's daily need coverage for copper is 55% higher.
  • Couscous has 15 times less magnesium than millet flour. Millet flour has 119mg of magnesium, while couscous has 8mg.

We used Millet flour and Couscous, cooked types in this comparison.

Infographic

Millet flour vs Couscous 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" 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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
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%
Contains more MagnesiumMagnesium +1387.5%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +286.2%
Contains more IronIron +936.8%
Contains more CopperCopper +1204.9%
Contains more ZincZinc +911.5%
Contains more PhosphorusPhosphorus +1195.5%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +1092.9%
Contains more SeleniumSelenium +18.9%

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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
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%
Contains more Vitamin B1Vitamin B1 +555.6%
Contains more Vitamin B2Vitamin B2 +170.4%
Contains more Vitamin B3Vitamin B3 +512.4%
Contains more Vitamin B5Vitamin B5 +241.5%
Contains more Vitamin B6Vitamin B6 +629.4%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +180%
Contains more Vitamin EVitamin E +18.2%
~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 Millet flour Couscous DV% diff.
Copper 0.535mg 0.041mg 55%
Iron 3.94mg 0.38mg 45%
Manganese 1.002mg 0.084mg 40%
Phosphorus 285mg 22mg 38%
Vitamin B3 6.02mg 0.983mg 31%
Vitamin B1 0.413mg 0.063mg 29%
Starch 69.88g 29%
Magnesium 119mg 8mg 26%
Vitamin B6 0.372mg 0.051mg 25%
Zinc 2.63mg 0.26mg 22%
Vitamin B5 1.267mg 0.371mg 18%
Polyunsaturated fat 2.618g 0.064g 17%
Carbs 75.12g 23.22g 17%
Protein 10.75g 3.79g 14%
Calories 382kcal 112kcal 14%
Selenium 32.7µg 27.5µg 9%
Fiber 3.5g 1.4g 8%
Folate 42µg 15µg 7%
Fats 4.25g 0.16g 6%
Potassium 224mg 58mg 5%
Vitamin B2 0.073mg 0.027mg 4%
Monounsaturated fat 0.924g 0.022g 2%
Saturated fat 0.536g 0.029g 2%
Calcium 14mg 8mg 1%
Vitamin K 0.8µg 0.1µg 1%
Choline 3.3mg 1%
Net carbs 71.62g 21.82g N/A
Sugar 1.66g 0.1g N/A
Sodium 4mg 5mg 0%
Vitamin E 0.11mg 0.13mg 0%
Trans fat 0.002g N/A
Tryptophan 0.17mg 0.049mg 0%
Threonine 0.354mg 0.1mg 0%
Isoleucine 0.473mg 0.147mg 0%
Leucine 1.537mg 0.259mg 0%
Lysine 0.144mg 0.073mg 0%
Methionine 0.319mg 0.059mg 0%
Phenylalanine 0.675mg 0.184mg 0%
Valine 0.584mg 0.162mg 0%
Histidine 0.257mg 0.077mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +183.6%
Contains more FatsFats +2556.3%
Contains more CarbsCarbs +223.5%
Contains more OtherOther +365.4%
Contains more WaterWater +737%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +4100%
Contains more Poly. FatPolyunsaturated fat +3990.6%
Contains less Sat. FatSaturated fat -94.6%

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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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/nutrients
  2. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.