Millet vs. Couscous — Health Impact and Nutrition Comparison

Calories

A 100g serving of millet provides only seven more calories than couscous. Millet and couscous contain 119 kcal and 112 kcal, respectively.

Millet and couscous are medium-calorie foods.

Protein

Only a little more protein is included in couscous. The protein content of 100g servings of millet and couscous is 3.5g and 3.8g, respectively. The worst protein source is not grains.

While all essential amino acids are present in some amounts in these two grains, lysine and methionine are comparatively low. Grains and legumes can be combined for a complete protein.

Fats

Although the fat content of both cereals is relatively low, millet has six times more of it. When millet is served at 100g, its fat content is around 1g, but couscous has a minimal fat content. These grains all have comparable fat content.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Millet

2

Saturated Fat: Sat. Fat 0.172 g

Monounsaturated Fat: Mono. Fat 0.184 g

Polyunsaturated fat: Poly. Fat 0.508 g

Couscous

1

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	+736.4%
Contains more Poly. FatPolyunsaturated fat	+693.8%

Contains less Sat. FatSaturated Fat

-83.1%

Carbohydrates

The same 100g serving of couscous has 23.2g of carbohydrates, 1.4g of which is dietary fiber, and 21.82g are net carbs. Millet contains 23.6g, 1.3g of dietary fiber, and 22.82 net carbs.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Millet

0

Couscous

0

Vitamins

Millet wins in the vitamin category, containing about three times more vitamin K and vitamin B2, two times more vitamin B6, and more vitamins A, B9 (folate), B3 (niacin), and B1 (thiamin). 

That said, couscous is six times higher in vitamin E and two times higher in vitamin B5.

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

8

Couscous

2

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+68.3%
Contains more Vitamin B2Vitamin B2	+203.7%
Contains more Vitamin B3Vitamin B3	+35.3%
Contains more Vitamin B6Vitamin B6	+111.8%
Contains more Vitamin KVitamin K	+200%
Contains more FolateFolate	+26.7%
Contains more CholineCholine	+239.4%

Contains more Vitamin EVitamin E	+550%
Contains more Vitamin B5Vitamin B5	+117%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

Millet is also significantly richer in most minerals. It is five times higher in magnesium and phosphorus, four times higher in copper and zinc, three times higher in manganese, and two times higher in iron. Millet is excellent as a source of potassium.

At the same time, couscous contains 30 times more selenium and two times more sodium and calcium. 

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

7

Couscous

2

Contains more MagnesiumMagnesium	+450%
Contains more IronIron	+65.8%
Contains more CopperCopper	+292.7%
Contains more ZincZinc	+250%
Contains more PhosphorusPhosphorus	+354.5%
Contains less SodiumSodium	-60%
Contains more ManganeseManganese	+223.8%

Contains more CalciumCalcium	+166.7%
Contains more SeleniumSelenium	+2955.6%

~equal in Potassium ~58mg

Oxalates

The oxalate content of millet is 13mg per 100 grams, and the oxalate content of couscous is 65mg per 100 grams. Millet is considered low in oxalates, while couscous is high in oxalates.

Glycemic Index

Couscous is considered a moderate-glycemic index food, and millet is considered a high-glycemic index food. The GI of couscous is 65, whereas the GI of millet is 71.

Insulin Index

Research shows that couscous and millet have high insulin index values of 84 and 104, respectively. Foods with high insulin index values raise blood insulin levels rapidly and significantly.

Acidity

The pH value of cooked millet is 8.30–7.60. According to one study, the pH value of semolina, the main ingredient in couscous, is between 6.20 and 6.40 (1).

It is also possible to measure acidity using PRAL values, which indicate how much base or acid the food produces in the body. The PRAL value of couscous is 1.1, whereas the PRAL value of millet is 2.9. Both foods are considered acidic or acid-producing.

Cardiovascular Health

Refined grains, including couscous, are not associated with an increased risk of heart disease, stroke, or heart failure (2). However, insufficient evidence supports any positive effects on cardiovascular health. On the other hand, millet offers potential cardiovascular benefits. Studies indicate that millet may decrease plasma glucose levels more effectively and contribute to lowering total cholesterol levels (3, 4). The phenolic extracts in millet may reduce LDL cholesterol while potentially raising levels of adiponectin and high-density lipoprotein (HDL) cholesterol, generally considered protective against cardiac diseases (5). 

Diabetes

With its high insulin index, Couscous can rapidly increase blood insulin levels, potentially posing challenges for individuals concerned about glycemic control (6, 7). On the other hand, millet stands out as a favorable option for those with diabetes or at risk of type 2 diabetes. Because of its high fiber content and non-starchy polysaccharides, millet helps regulate blood sugar levels (4, 8).  Studies have shown that incorporating millet into the diet may reduce blood sugar levels after meals and reduce insulin resistance in those who have prediabetes or type 2 diabetes (9, 10). Additionally, research in diabetic rats suggests that a diet containing millet may contribute to lower fasting blood sugar levels and reductions in triglyceride and cholesterol levels (11).  

  Digestive Health

Couscous and millet both contribute to digestive health through their dietary fiber content. Couscous, including whole-wheat couscous, is a good source of dietary fiber. The fiber acts as a bulking agent, relieving functional constipation by promoting regularity and reducing intestinal transit time (12).  Additionally, the fiber content in couscous may offer protection against various gut diseases, including duodenal ulcers, gastroesophageal reflux disease (GERD), hemorrhoids, colon cancer, diverticulitis, and irritable bowel disease (13, 14, 15).  Similarly, millet is known for benefiting gut microflora due to its high fiber content. The fiber in millet contributes to optimal health by supporting a healthy balance of gut bacteria (16). 

Gluten intolerance 

Wheat, the source of couscous, includes gluten, a protein that can cause adverse responses in those who have gluten-related conditions, including celiac disease or gluten sensitivity (17). For those who have celiac disease, consuming gluten can trigger an immunological reaction that harms the small intestine's lining, resulting in symptoms including anemia, weight loss, diarrhea, constipation, fatigue, and bloating. In contrast to wheat or other grains that contain gluten, millet is gluten-free, so it is suitable for celiac or gluten-intolerant individuals.

Cancer

Couscous, rich in selenium, is associated with a possible decrease in the chance of developing certain cancers, such as lung, breast, esophagus, stomach, and prostate cancers, according to a meta-analysis(18,19). However, conflicting findings from other studies suggest that selenium might increase the risk of skin cancer, prostate cancer, and squamous-cell carcinoma (20). On the other hand, millet contains phytonutrients and antioxidants, which have been shown to have anti-carcinogenic properties. These compounds in millet may play a role in protecting against cancer by neutralizing free radicals and supporting overall cellular health (21).