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