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Couscous vs Millet flour: Which Is Better?

This article explains the key similarities and differences between couscous and millet flour, foods from the grains food group. Read on to learn more about the couscous vs millet flour comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 25, 2023.

Couscous and millet flour belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare couscous and millet flour and help you learn more about their similarities and differences.


Couscous (Couscous) is a type of pasta made from small, round granules of semolina, which is the coarsely ground endosperm of durum wheat.

It is a good source of carbohydrates and small amounts of protein, fiber, vitamins, and minerals like iron and B vitamins, depending on the ingredients used in the dish’s preparation.

Couscous is a staple food in North Africa and the Middle East and is traditionally served as a side dish or as a base for stews and salads. It is also gluten-free and easy to digest.

Couscous can be enjoyed in various ways. It can be cooked in different sauces, with herbs and spices, and can also be used in salads and soups. It can also be paired with vegetables and lean protein sources such as legumes and in moderate portions.

Couscous is an excellent source of Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin) and some Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Millet flour

Millet flour (Panicum miliaceum) is made from ground millet, which is an ancient grain that is grown in many parts of the world, including Africa, Asia, and Europe.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Millet flour is commonly used in baking and is a good alternative to wheat flour for gluten-free or alternative baking. It is also used in traditional African and Asian dishes.

Millet flour is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it is drought-tolerant and can be grown in poor soil conditions.

Millet flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin).

Couscous vs Millet flour Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing couscous vs millet flour.

This comparison will start by comparing the caloric value of couscous and millet flour and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

CouscousMillet flour
Energy376 kcal382 kcal
Carbs77.4 g75.1 g
Sugar0 g1.66 g
Fiber5 g3.5 g
Protein12.8 g10.8 g
Fat0.64 g4.25 g
Saturated Fat0.117 g0.536 g

Couscous vs Millet flour Calories

Most calories in grains come from carbs.

Comparing couscous vs millet flour for weight loss, couscous is slightly lower in calories, with 376 calories per 100 grams, compared to 382 calories per 100 grams of millet flour.

However, both couscous and millet flour can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Couscous vs Millet flour Protein

Grains and most grain products, including couscous and millet flour, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Couscous offers around 16% more protein than millet flour.

Couscous has 12.8 grams of protein per 100 grams, while millet flour has 10.8 grams of protein per 100 grams.

Couscous vs Millet flour Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in couscous and millet flour.

The total amount of carbohydrates is around 3% higher in couscous than in millet flour. It has 77.4 grams per 100 grams, compared to 75.1 grams in millet flour.

There’s less sugar in couscous than in millet flour, 100% precisely.

That said, 100 grams of couscous contains 0 grams of sugar, while the same amount of millet flour contains 1.7 grams.

Lastly, let’s take a look at the dietary fiber in couscous and millet flour.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 5 grams of fiber per 100 grams, couscous is a better source of fiber than millet flour which couscous offers 3.5 grams per 100 gram portion.

Couscous vs Millet flour Fats

Like most other grains, couscous and millet flour are low in fat.

Fats in couscous and millet flour are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in couscous and millet flour:

  • Couscous: 0.6 grams per 100 grams
  • Millet flour: 4.3 per 100 grams

Speaking of saturated fats, couscous is 80% lower in saturated fats.

Couscous and millet flour contain 0.1 grams and 0.5 grams of saturated fat per 100 grams, respectively.

Couscous vs Millet flour Vitamins Content

This section will discuss the vitamin content of couscous and millet flour.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Couscous has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, millet flour has a higher amount of vitamin B2 (Riboflavin).

Couscous and millet flour contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins couscous and millet flour contain side by side, so you can easily compare them.

CouscousMillet flour
Vitamin A09 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.163 mg0.413 mg
Vitamin B2 (Riboflavin)0.078 mg0.073 mg
Vitamin B3 (Niacin)3.49 mg6.02 mg
Vitamin B5 (Pantothenic acid)1.24 mg1.27 mg
Vitamin B6 (Pyroxidine)0.11 mg0.372 mg
Vitamin B9 (Folate)20 µg42 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.11 mg
Vitamin K00.8 µg

Couscous vs Millet flour Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the couscous and millet flour comparison focuses on their mineral content.

Couscous is a better source of copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc than millet flour.

On the other hand, millet flour is a higher amount of calcium, and sodium.

Couscous and millet flour contain the same amount of fluoride.

Check out the table below to learn how couscous and millet flour compare when it comes to mineral content.

CouscousMillet flour
Calcium24 mg14 mg
Copper0.247 mg0.535 mg
Iron1.08 mg3.94 mg
Magnesium44 mg119 mg
Manganese0.78 mg1 mg
Phosphorus170 mg285 mg
Potassium166 mg224 mg
Selenium2.8 µg32.7 µg
Sodium10 mg4 mg
Zinc0.83 mg2.63 mg

The Final Word

This article highlighted the similarities and differences between couscous and millet flour.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.


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