Bran raw vs. Couscous — In-Depth Nutrition Comparison
Compare
Important differences between bran raw and couscous
- 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.
- Bran raw has 33 times more phosphorus than couscous. Bran raw has 734mg of phosphorus, while couscous has 22mg.
The food varieties used in the comparison are Oat bran, raw and Couscous, cooked.
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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 5.63mg | 0.084mg | 241% |
| Phosphorus | 734mg | 22mg | 102% |
| Vitamin B1 | 1.17mg | 0.063mg | 92% |
| Iron | 5.41mg | 0.38mg | 63% |
| Fiber | 15.4g | 1.4g | 56% |
| Magnesium | 235mg | 8mg | 54% |
| Copper | 0.403mg | 0.041mg | 40% |
| Selenium | 45.2µg | 27.5µg | 32% |
| Protein | 17.3g | 3.79g | 27% |
| Zinc | 3.11mg | 0.26mg | 26% |
| Vitamin B5 | 1.494mg | 0.371mg | 22% |
| Polyunsaturated fat | 2.766g | 0.064g | 18% |
| Vitamin B2 | 0.22mg | 0.027mg | 15% |
| Potassium | 566mg | 58mg | 15% |
| Carbs | 66.22g | 23.22g | 14% |
| Fats | 7.03g | 0.16g | 11% |
| Folate | 52µg | 15µg | 9% |
| Vitamin B6 | 0.165mg | 0.051mg | 9% |
| Calories | 246kcal | 112kcal | 7% |
| Vitamin E | 1.01mg | 0.13mg | 6% |
| Monounsaturated fat | 2.376g | 0.022g | 6% |
| Saturated fat | 1.328g | 0.029g | 6% |
| Choline | 32.2mg | 3.3mg | 5% |
| Calcium | 58mg | 8mg | 5% |
| Vitamin K | 3.2µg | 0.1µg | 3% |
| Net carbs | 50.82g | 21.82g | N/A |
| Sugar | 1.45g | 0.1g | N/A |
| Sodium | 4mg | 5mg | 0% |
| Vitamin B3 | 0.934mg | 0.983mg | 0% |
| Tryptophan | 0.335mg | 0.049mg | 0% |
| Threonine | 0.502mg | 0.1mg | 0% |
| Isoleucine | 0.668mg | 0.147mg | 0% |
| Leucine | 1.374mg | 0.259mg | 0% |
| Lysine | 0.76mg | 0.073mg | 0% |
| Methionine | 0.335mg | 0.059mg | 0% |
| Phenylalanine | 0.908mg | 0.184mg | 0% |
| Valine | 0.964mg | 0.162mg | 0% |
| Histidine | 0.41mg | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +356.5% |
| Contains more FatsFats | +4293.8% |
| Contains more CarbsCarbs | +185.2% |
| Contains more OtherOther | +1015.4% |
| Contains more WaterWater | +1007.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +10700% |
| Contains more Poly. FatPolyunsaturated fat | +4221.9% |
| Contains less Sat. FatSaturated fat | -97.8% |