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Bran vs Couscous - In-Depth Nutrition Comparison

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Important differences between Bran and Couscous

  • 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.
  • Bran has 33 times more Phosphorus than Couscous. Bran has 734mg of Phosphorus, while Couscous has 22mg.

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

Infographic

Bran vs Couscous infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
8
:
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 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 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
Bran
7
:
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 - 0.983
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%
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%
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 - 0.983

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
46
Bran
7
Couscous
Mineral Summary Score
122
Bran
7
Couscous

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
104%
Bran
23%
Couscous
Carbohydrates
66%
Bran
23%
Couscous
Fats
32%
Bran
1%
Couscous

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.
Bran Couscous
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
Bran Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 Bran Couscous Opinion
Calories 246 112 Bran
Protein 17.3 3.79 Bran
Fats 7.03 0.16 Bran
Vitamin C 0 0
Carbs 66.22 23.22 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 0.38 Bran
Calcium 58 8 Bran
Potassium 566 58 Bran
Magnesium 235 8 Bran
Sugar 1.45 0.1 Couscous
Fiber 15.4 1.4 Bran
Copper 0.403 0.041 Bran
Zinc 3.11 0.26 Bran
Starch
Phosphorus 734 22 Bran
Sodium 4 5 Bran
Vitamin A 0 0
Vitamin E 1.01 0.13 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.063 Bran
Vitamin B2 0.22 0.027 Bran
Vitamin B3 0.934 0.983 Couscous
Vitamin B5 1.494 0.371 Bran
Vitamin B6 0.165 0.051 Bran
Vitamin B12 0 0
Vitamin K 3.2 0.1 Bran
Folate 52 15 Bran
Trans Fat
Saturated Fat 1.328 0.029 Couscous
Monounsaturated Fat 2.376 0.022 Bran
Polyunsaturated fat 2.766 0.064 Bran
Tryptophan 0.335 0.049 Bran
Threonine 0.502 0.1 Bran
Isoleucine 0.668 0.147 Bran
Leucine 1.374 0.259 Bran
Lysine 0.76 0.073 Bran
Methionine 0.335 0.059 Bran
Phenylalanine 0.908 0.184 Bran
Valine 0.964 0.162 Bran
Histidine 0.41 0.077 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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.