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  6. Millet raw vs. Couscous

Millet raw vs. Couscous — In-Depth Nutrition Comparison

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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.
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%
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 +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%
Contains more SeleniumSelenium +918.5%
~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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 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 +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%
Contains more Vitamin EVitamin E +160%
~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 raw Couscous DV% diff.
Copper 0.75mg 0.041mg 79%
Manganese 1.632mg 0.084mg 67%
Selenium 2.7µg 27.5µg 45%
Phosphorus 285mg 22mg 38%
Iron 3.01mg 0.38mg 33%
Vitamin B1 0.421mg 0.063mg 30%
Fiber 8.5g 1.4g 28%
Vitamin B6 0.384mg 0.051mg 26%
Magnesium 114mg 8mg 25%
Vitamin B3 4.72mg 0.983mg 23%
Vitamin B2 0.29mg 0.027mg 20%
Folate 85µg 15µg 18%
Carbs 72.85g 23.22g 17%
Polyunsaturated fat 2.134g 0.064g 14%
Protein 11.02g 3.79g 14%
Calories 378kcal 112kcal 13%
Zinc 1.68mg 0.26mg 13%
Vitamin B5 0.848mg 0.371mg 10%
Fats 4.22g 0.16g 6%
Potassium 195mg 58mg 4%
Saturated fat 0.723g 0.029g 3%
Monounsaturated fat 0.773g 0.022g 2%
Choline 3.3mg 1%
Vitamin E 0.05mg 0.13mg 1%
Vitamin K 0.9µg 0.1µg 1%
Net carbs 64.35g 21.82g N/A
Calcium 8mg 8mg 0%
Sugar 0.1g N/A
Sodium 5mg 5mg 0%
Tryptophan 0.119mg 0.049mg 0%
Threonine 0.353mg 0.1mg 0%
Isoleucine 0.465mg 0.147mg 0%
Leucine 1.4mg 0.259mg 0%
Lysine 0.212mg 0.073mg 0%
Methionine 0.221mg 0.059mg 0%
Phenylalanine 0.58mg 0.184mg 0%
Valine 0.578mg 0.162mg 0%
Histidine 0.236mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +190.8%
Contains more FatsFats +2537.5%
Contains more CarbsCarbs +213.7%
Contains more OtherOther +1146.2%
Contains more WaterWater +737%

Fat Type Comparison

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

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.