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Pasta vs. Bran — In-Depth Nutrition Comparison

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How are Pasta and Bran different?

  • Pasta is richer in Folate, Vitamin B2, Vitamin B12, and Vitamin B3, while Bran is higher in Manganese, Phosphorus, and Magnesium.
  • Bran covers your daily need of Manganese 32% more than Pasta.

Pasta, fresh-refrigerated, plain, cooked and Oat bran, cooked types were used in this article.

Infographic

Pasta 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.
Pasta
Pasta
3
:
7
Bran
Bran
Contains more Iron +29.5%
Contains more Copper +40.9%
Contains more Calcium +66.7%
Contains more Magnesium +122.2%
Contains more Phosphorus +88.9%
Contains more Potassium +283.3%
Contains less Sodium -83.3%
Contains more Manganese +330.4%
Equal in Zinc - 0.53
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Iron +29.5%
Contains more Copper +40.9%
Contains more Calcium +66.7%
Contains more Magnesium +122.2%
Contains more Phosphorus +88.9%
Contains more Potassium +283.3%
Contains less Sodium -83.3%
Contains more Manganese +330.4%
Equal in Zinc - 0.53

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.
Pasta
Pasta
7
:
2
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B1 +30.6%
Contains more Vitamin B2 +341.2%
Contains more Vitamin B3 +588.9%
Contains more Vitamin B6 +36%
Contains more Folate +966.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B5 +18.6%
Pasta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +30.6%
Contains more Vitamin B2 +341.2%
Contains more Vitamin B3 +588.9%
Contains more Vitamin B6 +36%
Contains more Folate +966.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B5 +18.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
3
:
2
Bran
Bran
Contains more Protein +60.4%
Contains more Fats +22.1%
Contains more Carbs +117.9%
Contains more Water +22.5%
Contains more Other +58.1%
Pasta
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +60.4%
Contains more Fats +22.1%
Contains more Carbs +117.9%
Contains more Water +22.5%
Contains more Other +58.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
2
:
1
Bran
Bran
Contains more Polyunsaturated fat +26.5%
Contains more Monounsaturated Fat +134.7%
Equal in Saturated Fat - 0.163
Pasta
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Polyunsaturated fat +26.5%
Contains more Monounsaturated Fat +134.7%
Equal in Saturated Fat - 0.163

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pasta Bran
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pasta Bran Opinion
Net carbs 24.93g 8.84g Pasta
Protein 5.15g 3.21g Pasta
Fats 1.05g 0.86g Pasta
Carbs 24.93g 11.44g Pasta
Calories 131kcal 40kcal Pasta
Fiber 2.6g Bran
Calcium 6mg 10mg Bran
Iron 1.14mg 0.88mg Pasta
Magnesium 18mg 40mg Bran
Phosphorus 63mg 119mg Bran
Potassium 24mg 92mg Bran
Sodium 6mg 1mg Bran
Zinc 0.56mg 0.53mg Pasta
Copper 0.093mg 0.066mg Pasta
Manganese 0.224mg 0.964mg Bran
Selenium 7.7µg Bran
Vitamin A 20IU 0IU Pasta
Vitamin A RAE 6µg 0µg Pasta
Vitamin B1 0.209mg 0.16mg Pasta
Vitamin B2 0.15mg 0.034mg Pasta
Vitamin B3 0.992mg 0.144mg Pasta
Vitamin B5 0.183mg 0.217mg Bran
Vitamin B6 0.034mg 0.025mg Pasta
Folate 64µg 6µg Pasta
Vitamin B12 0.14µg 0µg Pasta
Tryptophan 0.065mg 0.057mg Pasta
Threonine 0.134mg 0.086mg Pasta
Isoleucine 0.197mg 0.114mg Pasta
Leucine 0.348mg 0.235mg Pasta
Lysine 0.097mg 0.13mg Bran
Methionine 0.079mg 0.057mg Pasta
Phenylalanine 0.247mg 0.155mg Pasta
Valine 0.217mg 0.165mg Pasta
Histidine 0.103mg 0.07mg Pasta
Cholesterol 33mg 0mg Bran
Saturated Fat 0.15g 0.163g Pasta
Monounsaturated Fat 0.124g 0.291g Bran
Polyunsaturated fat 0.429g 0.339g Pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Pasta
6%
Bran
Minerals Daily Need Coverage Score
16%
Pasta
33%
Bran

Comparison summary

Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Pasta
Pasta is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $3)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.