Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Couscous vs Bran - In-Depth Nutrition Comparison

Compare

Important differences between Couscous and Bran

  • Couscous has less Manganese, Phosphorus, Vitamin B1, Iron, Fiber, Magnesium, Copper, Selenium, Zinc, and Vitamin B5.
  • Bran'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 infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Bran
Contains more Iron +1323.7%
Contains more Calcium +625%
Contains more Potassium +875.9%
Contains more Magnesium +2837.5%
Contains more Copper +882.9%
Contains more Zinc +1096.2%
Contains more Phosphorus +3236.4%
Contains less Sodium -20%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Contains more Iron +1323.7%
Contains more Calcium +625%
Contains more Potassium +875.9%
Contains more Magnesium +2837.5%
Contains more Copper +882.9%
Contains more Zinc +1096.2%
Contains more Phosphorus +3236.4%
Contains less Sodium -20%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Bran
Contains more Vitamin E +676.9%
Contains more Vitamin B1 +1757.1%
Contains more Vitamin B2 +714.8%
Contains more Vitamin B5 +302.7%
Contains more Vitamin B6 +223.5%
Contains more Vitamin K +3100%
Contains more Folate +246.7%
Equal in Vitamin B3 - 0.934
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 3% 0% 16% 7% 19% 23% 12% 0% 1% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Contains more Vitamin E +676.9%
Contains more Vitamin B1 +1757.1%
Contains more Vitamin B2 +714.8%
Contains more Vitamin B5 +302.7%
Contains more Vitamin B6 +223.5%
Contains more Vitamin K +3100%
Contains more Folate +246.7%
Equal in Vitamin B3 - 0.934

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
7
Couscous
46
Bran
Mineral Summary Score
7
Couscous
122
Bran

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
23%
Couscous
104%
Bran
Carbohydrates
23%
Couscous
66%
Bran
Fats
1%
Couscous
32%
Bran

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Couscous Bran
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Bran
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

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
Bran contains less Sodium (difference - 1mg)
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 is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Couscous Bran Opinion
Calories 112 246 Bran
Protein 3.79 17.3 Bran
Fats 0.16 7.03 Bran
Vitamin C 0 0
Carbs 23.22 66.22 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 0.38 5.41 Bran
Calcium 8 58 Bran
Potassium 58 566 Bran
Magnesium 8 235 Bran
Sugar 0.1 1.45 Couscous
Fiber 1.4 15.4 Bran
Copper 0.041 0.403 Bran
Zinc 0.26 3.11 Bran
Starch
Phosphorus 22 734 Bran
Sodium 5 4 Bran
Vitamin A 0 0
Vitamin E 0.13 1.01 Bran
Vitamin D 0 0
Vitamin B1 0.063 1.17 Bran
Vitamin B2 0.027 0.22 Bran
Vitamin B3 0.983 0.934 Couscous
Vitamin B5 0.371 1.494 Bran
Vitamin B6 0.051 0.165 Bran
Vitamin B12 0 0
Vitamin K 0.1 3.2 Bran
Folate 15 52 Bran
Trans Fat
Saturated Fat 0.029 1.328 Couscous
Monounsaturated Fat 0.022 2.376 Bran
Polyunsaturated fat 0.064 2.766 Bran
Tryptophan 0.049 0.335 Bran
Threonine 0.1 0.502 Bran
Isoleucine 0.147 0.668 Bran
Leucine 0.259 1.374 Bran
Lysine 0.073 0.76 Bran
Methionine 0.059 0.335 Bran
Phenylalanine 0.184 0.908 Bran
Valine 0.162 0.964 Bran
Histidine 0.077 0.41 Bran
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/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.