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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
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
Bran
8
:
Contains more Calcium +625%
Contains more Iron +1323.7%
Contains more Magnesium +2837.5%
Contains more Phosphorus +3236.4%
Contains more Potassium +875.9%
Contains less Sodium -20%
Contains more Zinc +1096.2%
Contains more Copper +882.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Contains more Calcium +625%
Contains more Iron +1323.7%
Contains more Magnesium +2837.5%
Contains more Phosphorus +3236.4%
Contains more Potassium +875.9%
Contains less Sodium -20%
Contains more Zinc +1096.2%
Contains more Copper +882.9%

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 Folate +246.7%
Contains more Vitamin K +3100%
Equal in Vitamin B3 - 0.983
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
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 Folate +246.7%
Contains more Vitamin K +3100%
Equal in Vitamin B3 - 0.983

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

All nutrients comparison - raw data values

Nutrient Bran Couscous Opinion
Net carbs 50.82g 21.82g Bran
Protein 17.3g 3.79g Bran
Fats 7.03g 0.16g Bran
Carbs 66.22g 23.22g Bran
Calories 246kcal 112kcal Bran
Starch g g
Fructose g g
Sugar 1.45g 0.1g Couscous
Fiber 15.4g 1.4g Bran
Calcium 58mg 8mg Bran
Iron 5.41mg 0.38mg Bran
Magnesium 235mg 8mg Bran
Phosphorus 734mg 22mg Bran
Potassium 566mg 58mg Bran
Sodium 4mg 5mg Bran
Zinc 3.11mg 0.26mg Bran
Copper 0.403mg 0.041mg Bran
Vitamin A 0IU 0IU
Vitamin E 1.01mg 0.13mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 1.17mg 0.063mg Bran
Vitamin B2 0.22mg 0.027mg Bran
Vitamin B3 0.934mg 0.983mg Couscous
Vitamin B5 1.494mg 0.371mg Bran
Vitamin B6 0.165mg 0.051mg Bran
Folate 52µg 15µg Bran
Vitamin B12 0µg 0µg
Vitamin K 3.2µg 0.1µg Bran
Tryptophan 0.335mg 0.049mg Bran
Threonine 0.502mg 0.1mg Bran
Isoleucine 0.668mg 0.147mg Bran
Leucine 1.374mg 0.259mg Bran
Lysine 0.76mg 0.073mg Bran
Methionine 0.335mg 0.059mg Bran
Phenylalanine 0.908mg 0.184mg Bran
Valine 0.964mg 0.162mg Bran
Histidine 0.41mg 0.077mg Bran
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.328g 0.029g Couscous
Monounsaturated Fat 2.376g 0.022g Bran
Polyunsaturated fat 2.766g 0.064g Bran

Which food is preferable for your diet?

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

People also compare

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

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)

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.