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  6. Couscous vs. Bran

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.

Infographic

Couscous vs Bran 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Bran
Bran
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
Bran
Bran
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
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 Vitamin B1Vitamin B1 +154%
Contains more Vitamin B2Vitamin B2 +25.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Bran DV% diff.
Manganese 0.084mg 0.964mg 38%
Selenium 27.5µg 7.7µg 36%
Phosphorus 22mg 119mg 14%
Magnesium 8mg 40mg 8%
Vitamin B1 0.063mg 0.16mg 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%
Folate 15µg 6µg 2%
Polyunsaturated fat 0.064g 0.339g 2%
Protein 3.79g 3.21g 1%
Fats 0.16g 0.86g 1%
Potassium 58mg 92mg 1%
Vitamin E 0.13mg 1%
Vitamin B2 0.027mg 0.034mg 1%
Choline 3.3mg 1%
Saturated fat 0.029g 0.163g 1%
Monounsaturated fat 0.022g 0.291g 1%
Protein per 100 calories 3.4g 8g N/A
Calories per 10 g protein 296kcal 125kcal N/A
Weight per 100 calories 89g 250g N/A
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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Bran
Bran
3
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Bran
Bran
2
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains less Sat. FatSaturated fat -82.2%
Contains more Mono. FatMonounsaturated fat +1222.7%
Contains more Poly. FatPolyunsaturated fat +429.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.