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  6. Couscous vs. Bran

Couscous vs. Bran — In-Depth Nutrition Comparison

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Summary of differences between Couscous and Bran

  • Couscous has more Selenium, and Vitamin B3, however, Bran is higher in Manganese, Phosphorus, Vitamin B1, Magnesium, and Iron.
  • Bran covers your daily need of Manganese 38% more than Couscous.
  • Couscous has 7 times more Vitamin B3 than Bran. While Couscous has 0.983mg of Vitamin B3, Bran has only 0.144mg.

These are the specific foods used in this comparison Couscous, cooked and Oat bran, cooked.

Infographic

Couscous vs Bran 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.
Couscous
Couscous
1
:
9
Bran
Bran
Contains more Selenium +257.1%
Contains more Calcium +25%
Contains more Iron +131.6%
Contains more Magnesium +400%
Contains more Phosphorus +440.9%
Contains more Potassium +58.6%
Contains less Sodium -80%
Contains more Zinc +103.8%
Contains more Copper +61%
Contains more Manganese +1047.6%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Selenium +257.1%
Contains more Calcium +25%
Contains more Iron +131.6%
Contains more Magnesium +400%
Contains more Phosphorus +440.9%
Contains more Potassium +58.6%
Contains less Sodium -80%
Contains more Zinc +103.8%
Contains more Copper +61%
Contains more Manganese +1047.6%

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.
Couscous
Couscous
6
:
2
Bran
Bran
Contains more Vitamin B3 +582.6%
Contains more Vitamin B5 +71%
Contains more Vitamin B6 +104%
Contains more Folate +150%
Contains more Vitamin B1 +154%
Contains more Vitamin B2 +25.9%
Couscous
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%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin B3 +582.6%
Contains more Vitamin B5 +71%
Contains more Vitamin B6 +104%
Contains more Folate +150%
Contains more Vitamin B1 +154%
Contains more Vitamin B2 +25.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
2
:
3
Bran
Bran
Contains more Protein +18.1%
Contains more Carbs +103%
Contains more Fats +437.5%
Contains more Water +15.8%
Contains more Other +88.5%
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +18.1%
Contains more Carbs +103%
Contains more Fats +437.5%
Contains more Water +15.8%
Contains more Other +88.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Bran
Bran
Contains less Saturated Fat -82.2%
Contains more Monounsaturated Fat +1222.7%
Contains more Polyunsaturated fat +429.7%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains less Saturated Fat -82.2%
Contains more Monounsaturated Fat +1222.7%
Contains more Polyunsaturated fat +429.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Couscous Bran
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Couscous Bran Opinion
Net carbs 21.82g 8.84g Couscous
Protein 3.79g 3.21g Couscous
Fats 0.16g 0.86g Bran
Carbs 23.22g 11.44g Couscous
Calories 112kcal 40kcal Couscous
Sugar 0.1g Bran
Fiber 1.4g 2.6g Bran
Calcium 8mg 10mg Bran
Iron 0.38mg 0.88mg Bran
Magnesium 8mg 40mg Bran
Phosphorus 22mg 119mg Bran
Potassium 58mg 92mg Bran
Sodium 5mg 1mg Bran
Zinc 0.26mg 0.53mg Bran
Copper 0.041mg 0.066mg Bran
Manganese 0.084mg 0.964mg Bran
Selenium 27.5µg 7.7µg Couscous
Vitamin E 0.13mg Couscous
Vitamin B1 0.063mg 0.16mg Bran
Vitamin B2 0.027mg 0.034mg Bran
Vitamin B3 0.983mg 0.144mg Couscous
Vitamin B5 0.371mg 0.217mg Couscous
Vitamin B6 0.051mg 0.025mg Couscous
Folate 15µg 6µg Couscous
Vitamin K 0.1µg Couscous
Tryptophan 0.049mg 0.057mg Bran
Threonine 0.1mg 0.086mg Couscous
Isoleucine 0.147mg 0.114mg Couscous
Leucine 0.259mg 0.235mg Couscous
Lysine 0.073mg 0.13mg Bran
Methionine 0.059mg 0.057mg Couscous
Phenylalanine 0.184mg 0.155mg Couscous
Valine 0.162mg 0.165mg Bran
Histidine 0.077mg 0.07mg Couscous
Saturated Fat 0.029g 0.163g Couscous
Monounsaturated Fat 0.022g 0.291g Bran
Polyunsaturated fat 0.064g 0.339g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
7%
Couscous
6%
Bran
Minerals Daily Need Coverage Score
22%
Couscous
33%
Bran

Comparison summary

Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.134g)
Which food is richer in vitamins?
Couscous
Couscous is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 9)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.3)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.