Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Millet raw
  5. Compare
  6. Millet raw vs. Couscous

Millet raw vs. Couscous — In-Depth Nutrition Comparison

Compare

Significant differences between Millet raw and Couscous

  • Millet raw has more Copper, Manganese, Phosphorus, Iron, Vitamin B1, Fiber, Vitamin B6, Magnesium, and Vitamin B3, however, Couscous is richer in Selenium.
  • Millet raw covers your daily Copper needs 79% more than Couscous.
  • Couscous has 19 times less Manganese than Millet raw. Millet raw has 1.632mg of Manganese, while Couscous has 0.084mg.

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

Infographic

Millet raw vs Couscous 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.
Millet raw
Millet raw
7
:
1
Couscous
Couscous
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%
Contains more Manganese +1842.9%
Contains more Selenium +918.5%
Equal in Calcium - 8
Equal in Sodium - 5
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
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%
Contains more Manganese +1842.9%
Contains more Selenium +918.5%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Millet raw
Millet raw
7
:
1
Couscous
Couscous
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%
Contains more Vitamin E +160%
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%
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%
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%
Contains more Vitamin E +160%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
4
:
1
Couscous
Couscous
Contains more Protein +190.8%
Contains more Fats +2537.5%
Contains more Carbs +213.7%
Contains more Other +1146.2%
Contains more Water +737%
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
Couscous
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 Protein +190.8%
Contains more Fats +2537.5%
Contains more Carbs +213.7%
Contains more Other +1146.2%
Contains more Water +737%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Millet raw Couscous
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 Millet raw Couscous Opinion
Net carbs 64.35g 21.82g Millet raw
Protein 11.02g 3.79g Millet raw
Fats 4.22g 0.16g Millet raw
Carbs 72.85g 23.22g Millet raw
Calories 378kcal 112kcal Millet raw
Sugar 0.1g Millet raw
Fiber 8.5g 1.4g Millet raw
Calcium 8mg 8mg
Iron 3.01mg 0.38mg Millet raw
Magnesium 114mg 8mg Millet raw
Phosphorus 285mg 22mg Millet raw
Potassium 195mg 58mg Millet raw
Sodium 5mg 5mg
Zinc 1.68mg 0.26mg Millet raw
Copper 0.75mg 0.041mg Millet raw
Manganese 1.632mg 0.084mg Millet raw
Selenium 2.7µg 27.5µg Couscous
Vitamin E 0.05mg 0.13mg Couscous
Vitamin B1 0.421mg 0.063mg Millet raw
Vitamin B2 0.29mg 0.027mg Millet raw
Vitamin B3 4.72mg 0.983mg Millet raw
Vitamin B5 0.848mg 0.371mg Millet raw
Vitamin B6 0.384mg 0.051mg Millet raw
Folate 85µg 15µg Millet raw
Vitamin K 0.9µg 0.1µg Millet raw
Tryptophan 0.119mg 0.049mg Millet raw
Threonine 0.353mg 0.1mg Millet raw
Isoleucine 0.465mg 0.147mg Millet raw
Leucine 1.4mg 0.259mg Millet raw
Lysine 0.212mg 0.073mg Millet raw
Methionine 0.221mg 0.059mg Millet raw
Phenylalanine 0.58mg 0.184mg Millet raw
Valine 0.578mg 0.162mg Millet raw
Histidine 0.236mg 0.077mg Millet raw
Saturated Fat 0.723g 0.029g Couscous
Monounsaturated Fat 0.773g 0.022g Millet raw
Polyunsaturated fat 2.134g 0.064g Millet raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Couscous
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 indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
Millet raw
7%
Couscous
Minerals Daily Need Coverage Score
86%
Millet raw
22%
Couscous

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

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.