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  6. Bran vs. Couscous

Bran vs. Couscous — In-Depth Nutrition Comparison

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Summary of differences between Bran and Couscous

  • Bran has more Manganese, Phosphorus, Vitamin B1, Magnesium, and Iron, however, Couscous is higher in Selenium, and Vitamin B3.
  • Bran covers your daily need of Manganese 38% more than Couscous.
  • Bran has 5 times more Phosphorus than Couscous. While Bran has 119mg of Phosphorus, Couscous has only 22mg.

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

Infographic

Bran vs Couscous 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.
Bran
Bran
9
:
1
Couscous
Couscous
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%
Contains more Selenium +257.1%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
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%
Contains more Selenium +257.1%

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.
Bran
Bran
2
:
6
Couscous
Couscous
Contains more Vitamin B1 +154%
Contains more Vitamin B2 +25.9%
Contains more Vitamin B3 +582.6%
Contains more Vitamin B5 +71%
Contains more Vitamin B6 +104%
Contains more Folate +150%
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%
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%
Contains more Vitamin B1 +154%
Contains more Vitamin B2 +25.9%
Contains more Vitamin B3 +582.6%
Contains more Vitamin B5 +71%
Contains more Vitamin B6 +104%
Contains more Folate +150%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Couscous
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
6%
Bran
7%
Couscous
Minerals Daily Need Coverage Score
33%
Bran
22%
Couscous

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