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  6. Couscous vs. Bran raw

Couscous vs. Bran raw — In-Depth Nutrition Comparison

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Important differences between Couscous and Bran raw

  • Couscous has less Manganese, Phosphorus, Vitamin B1, Iron, Fiber, Magnesium, Copper, Selenium, Zinc, and Vitamin B5.
  • Bran raw's daily need coverage for Manganese is 241% more.

The food varieties used in the comparison are Couscous, cooked and Oat bran, raw.

Infographic

Couscous vs Bran raw 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +2837.5%
Contains more CalciumCalcium +625%
Contains more PotassiumPotassium +875.9%
Contains more IronIron +1323.7%
Contains more CopperCopper +882.9%
Contains more ZincZinc +1096.2%
Contains more PhosphorusPhosphorus +3236.4%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +6602.4%
Contains more SeleniumSelenium +64.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin EVitamin E +676.9%
Contains more Vitamin B1Vitamin B1 +1757.1%
Contains more Vitamin B2Vitamin B2 +714.8%
Contains more Vitamin B5Vitamin B5 +302.7%
Contains more Vitamin B6Vitamin B6 +223.5%
Contains more Vitamin KVitamin K +3100%
Contains more FolateFolate +246.7%
Contains more CholineCholine +875.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.934mg
~equal in Vitamin B12 ~0µg

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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +1007.9%
Contains more ProteinProtein +356.5%
Contains more FatsFats +4293.8%
Contains more CarbsCarbs +185.2%
Contains more OtherOther +1015.4%

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
21% 37% 43%
Saturated Fat: Sat. Fat 1.328 g
Monounsaturated Fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated Fat -97.8%
Contains more Mono. FatMonounsaturated Fat +10700%
Contains more Poly. FatPolyunsaturated fat +4221.9%

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 raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Couscous Bran raw Opinion
Calories 112kcal 246kcal Bran raw
Protein 3.79g 17.3g Bran raw
Fats 0.16g 7.03g Bran raw
Net carbs 21.82g 50.82g Bran raw
Carbs 23.22g 66.22g Bran raw
Magnesium 8mg 235mg Bran raw
Calcium 8mg 58mg Bran raw
Potassium 58mg 566mg Bran raw
Iron 0.38mg 5.41mg Bran raw
Sugar 0.1g 1.45g Couscous
Fiber 1.4g 15.4g Bran raw
Copper 0.041mg 0.403mg Bran raw
Zinc 0.26mg 3.11mg Bran raw
Phosphorus 22mg 734mg Bran raw
Sodium 5mg 4mg Bran raw
Vitamin E 0.13mg 1.01mg Bran raw
Manganese 0.084mg 5.63mg Bran raw
Selenium 27.5µg 45.2µg Bran raw
Vitamin B1 0.063mg 1.17mg Bran raw
Vitamin B2 0.027mg 0.22mg Bran raw
Vitamin B3 0.983mg 0.934mg Couscous
Vitamin B5 0.371mg 1.494mg Bran raw
Vitamin B6 0.051mg 0.165mg Bran raw
Vitamin K 0.1µg 3.2µg Bran raw
Folate 15µg 52µg Bran raw
Choline 3.3mg 32.2mg Bran raw
Saturated Fat 0.029g 1.328g Couscous
Monounsaturated Fat 0.022g 2.376g Bran raw
Polyunsaturated fat 0.064g 2.766g Bran raw
Tryptophan 0.049mg 0.335mg Bran raw
Threonine 0.1mg 0.502mg Bran raw
Isoleucine 0.147mg 0.668mg Bran raw
Leucine 0.259mg 1.374mg Bran raw
Lysine 0.073mg 0.76mg Bran raw
Methionine 0.059mg 0.335mg Bran raw
Phenylalanine 0.184mg 0.908mg Bran raw
Valine 0.162mg 0.964mg Bran raw
Histidine 0.077mg 0.41mg Bran raw

Which food is preferable for your diet?

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

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
44%
Bran raw
Minerals Daily Need Coverage Score
22%
Couscous
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 1.35g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 1.299g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 9)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $1.3)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.