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  6. Couscous vs. Millet

Couscous vs. Millet — In-Depth Nutrition Comparison

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Differences between couscous and millet

  • Couscous has more selenium, while millet has more copper, phosphorus, magnesium, manganese, and zinc.
  • Couscous's daily need coverage for selenium is 48% higher.

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

Infographic

Couscous vs Millet infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Millet
Millet
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
Contains more CalciumCalcium +166.7%
Contains more SeleniumSelenium +2955.6%
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%
~equal in Potassium ~62mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
Millet
Millet
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.4% 27% 19% 25% 10% 25% 0% 0.75% 14%
Contains more Vitamin EVitamin E +550%
Contains more Vitamin B5Vitamin B5 +117%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Millet DV% diff.
Selenium 27.5µg 0.9µg 48%
Copper 0.041mg 0.161mg 13%
Phosphorus 22mg 100mg 11%
Magnesium 8mg 44mg 9%
Manganese 0.084mg 0.272mg 8%
Zinc 0.26mg 0.91mg 6%
Vitamin B1 0.063mg 0.106mg 4%
Vitamin B2 0.027mg 0.082mg 4%
Vitamin B5 0.371mg 0.171mg 4%
Vitamin B6 0.051mg 0.108mg 4%
Iron 0.38mg 0.63mg 3%
Polyunsaturated fat 0.064g 0.508g 3%
Vitamin B3 0.983mg 1.33mg 2%
Protein 3.79g 3.51g 1%
Fats 0.16g 1g 1%
Calcium 8mg 3mg 1%
Vitamin E 0.13mg 0.02mg 1%
Folate 15µg 19µg 1%
Choline 3.3mg 11.2mg 1%
Saturated fat 0.029g 0.172g 1%
Calories 112kcal 119kcal 0%
Protein per 100 calories 3.4g 2.9g N/A
Calories per 10 g protein 296kcal 339kcal N/A
Weight per 100 calories 89g 84g N/A
Net carbs 21.82g 22.37g N/A
Carbs 23.22g 23.67g 0%
Potassium 58mg 62mg 0%
Sugar 0.1g 0.13g N/A
Fiber 1.4g 1.3g 0%
Sodium 5mg 2mg 0%
Vitamin K 0.1µg 0.3µg 0%
Monounsaturated fat 0.022g 0.184g 0%
Tryptophan 0.049mg 0.038mg 0%
Threonine 0.1mg 0.113mg 0%
Isoleucine 0.147mg 0.148mg 0%
Leucine 0.259mg 0.446mg 0%
Lysine 0.073mg 0.067mg 0%
Methionine 0.059mg 0.07mg 0%
Phenylalanine 0.184mg 0.185mg 0%
Valine 0.162mg 0.184mg 0%
Histidine 0.077mg 0.075mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Millet
Millet
2
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more FatsFats +525%
~equal in Protein ~3.51g
~equal in Carbs ~23.67g
~equal in Water ~71.41g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Millet
Millet
2
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -83.1%
Contains more Mono. FatMonounsaturated fat +736.4%
Contains more Poly. FatPolyunsaturated fat +693.8%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.