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Millet vs Couscous - In-Depth Nutrition Comparison

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Significant differences between Millet and Couscous

  • Millet has more Copper, Manganese, Phosphorus, Iron, Vitamin B1, Fiber, Vitamin B6, Magnesium, and Vitamin B3, however Couscous is richer in Selenium.
  • Millet covers your daily Copper needs 79% more than Couscous.
  • Couscous has 19 times less Manganese than Millet. Millet 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Equal in Calcium - 8
Equal in Sodium - 5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
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%
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
Millet
7
:
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%
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%
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%

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.
Millet 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 Couscous Opinion
Net carbs 64.35g 21.82g Millet
Protein 11.02g 3.79g Millet
Fats 4.22g 0.16g Millet
Carbs 72.85g 23.22g Millet
Calories 378kcal 112kcal Millet
Starch g g
Fructose g g
Sugar g 0.1g Millet
Fiber 8.5g 1.4g Millet
Calcium 8mg 8mg
Iron 3.01mg 0.38mg Millet
Magnesium 114mg 8mg Millet
Phosphorus 285mg 22mg Millet
Potassium 195mg 58mg Millet
Sodium 5mg 5mg
Zinc 1.68mg 0.26mg Millet
Copper 0.75mg 0.041mg Millet
Vitamin A 0IU 0IU
Vitamin E 0.05mg 0.13mg Couscous
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.421mg 0.063mg Millet
Vitamin B2 0.29mg 0.027mg Millet
Vitamin B3 4.72mg 0.983mg Millet
Vitamin B5 0.848mg 0.371mg Millet
Vitamin B6 0.384mg 0.051mg Millet
Folate 85µg 15µg Millet
Vitamin B12 0µg 0µg
Vitamin K 0.9µg 0.1µg Millet
Tryptophan 0.119mg 0.049mg Millet
Threonine 0.353mg 0.1mg Millet
Isoleucine 0.465mg 0.147mg Millet
Leucine 1.4mg 0.259mg Millet
Lysine 0.212mg 0.073mg Millet
Methionine 0.221mg 0.059mg Millet
Phenylalanine 0.58mg 0.184mg Millet
Valine 0.578mg 0.162mg Millet
Histidine 0.236mg 0.077mg Millet
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.723g 0.029g Couscous
Monounsaturated Fat 0.773g 0.022g Millet
Polyunsaturated fat 2.134g 0.064g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Couscous
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Millet
7
Couscous
Mineral Summary Score
79
Millet
7
Couscous

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
66%
Millet
23%
Couscous
Carbohydrates
73%
Millet
23%
Couscous
Fats
19%
Millet
1%
Couscous

Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.1g)
Which food is cheaper?
Millet
Millet is cheaper (difference - $0.7)
Which food is richer in minerals?
Millet
Millet is relatively richer in minerals
Which food is richer in vitamins?
Millet
Millet 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Millet - 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.