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 for 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.
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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.
| Contains more SeleniumSelenium | +257.1% |
| Contains more MagnesiumMagnesium | +400% |
| Contains more CalciumCalcium | +25% |
| Contains more PotassiumPotassium | +58.6% |
| Contains more IronIron | +131.6% |
| Contains more CopperCopper | +61% |
| Contains more ZincZinc | +103.8% |
| Contains more PhosphorusPhosphorus | +440.9% |
| Contains less SodiumSodium | -80% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +582.6% |
| Contains more Vitamin B5Vitamin B5 | +71% |
| Contains more Vitamin B6Vitamin B6 | +104% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +150% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +154% |
| Contains more Vitamin B2Vitamin B2 | +25.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.084mg | 0.964mg | 38% |
| Selenium | 27.5µg | 7.7µg | 36% |
| Phosphorus | 22mg | 119mg | 14% |
| Vitamin B1 | 0.063mg | 0.16mg | 8% |
| Magnesium | 8mg | 40mg | 8% |
| Iron | 0.38mg | 0.88mg | 6% |
| Fiber | 1.4g | 2.6g | 5% |
| Vitamin B3 | 0.983mg | 0.144mg | 5% |
| Calories | 112kcal | 40kcal | 4% |
| Carbs | 23.22g | 11.44g | 4% |
| Copper | 0.041mg | 0.066mg | 3% |
| Vitamin B5 | 0.371mg | 0.217mg | 3% |
| Zinc | 0.26mg | 0.53mg | 2% |
| Vitamin B6 | 0.051mg | 0.025mg | 2% |
| Polyunsaturated fat | 0.064g | 0.339g | 2% |
| Folate | 15µg | 6µg | 2% |
| Choline | 3.3mg | 1% | |
| Saturated fat | 0.029g | 0.163g | 1% |
| Monounsaturated fat | 0.022g | 0.291g | 1% |
| Vitamin B2 | 0.027mg | 0.034mg | 1% |
| Protein | 3.79g | 3.21g | 1% |
| Vitamin E | 0.13mg | 1% | |
| Potassium | 58mg | 92mg | 1% |
| Fats | 0.16g | 0.86g | 1% |
| Net carbs | 21.82g | 8.84g | N/A |
| Calcium | 8mg | 10mg | 0% |
| Sugar | 0.1g | N/A | |
| Sodium | 5mg | 1mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.049mg | 0.057mg | 0% |
| Threonine | 0.1mg | 0.086mg | 0% |
| Isoleucine | 0.147mg | 0.114mg | 0% |
| Leucine | 0.259mg | 0.235mg | 0% |
| Lysine | 0.073mg | 0.13mg | 0% |
| Methionine | 0.059mg | 0.057mg | 0% |
| Phenylalanine | 0.184mg | 0.155mg | 0% |
| Valine | 0.162mg | 0.165mg | 0% |
| Histidine | 0.077mg | 0.07mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +18.1% |
| Contains more CarbsCarbs | +103% |
| Contains more FatsFats | +437.5% |
| Contains more WaterWater | +15.8% |
| Contains more OtherOther | +88.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -82.2% |
| Contains more Mono. FatMonounsaturated fat | +1222.7% |
| Contains more Poly. FatPolyunsaturated fat | +429.7% |
