Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Spaghetti vs. Bran — In-Depth Nutrition Comparison

Compare

A recap on differences between Spaghetti and Bran

  • Spaghetti has more Selenium, however, Bran is higher in Manganese, Vitamin B1, Phosphorus, and Magnesium.
  • Spaghetti covers your daily Selenium needs 34% more than Bran.

Food varieties used in this article are Pasta, cooked, unenriched, without added salt and Oat bran, cooked.

Infographic

Spaghetti 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.
:
7
Bran
Contains more Copper +51.5%
Contains more Selenium +242.9%
Contains more Calcium +42.9%
Contains more Iron +76%
Contains more Magnesium +122.2%
Contains more Phosphorus +105.2%
Contains more Potassium +109.1%
Contains more Manganese +199.4%
Equal in Sodium - 1
Equal in Zinc - 0.53
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Copper +51.5%
Contains more Selenium +242.9%
Contains more Calcium +42.9%
Contains more Iron +76%
Contains more Magnesium +122.2%
Contains more Phosphorus +105.2%
Contains more Potassium +109.1%
Contains more Manganese +199.4%
Equal in Sodium - 1
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.
:
3
Bran
Contains more Vitamin B3 +177.8%
Contains more Vitamin B6 +96%
Contains more Folate +16.7%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +70%
Contains more Vitamin B5 +93.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 0% 0%
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 B3 +177.8%
Contains more Vitamin B6 +96%
Contains more Folate +16.7%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +70%
Contains more Vitamin B5 +93.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Bran
Contains more Protein +80.7%
Contains more Carbs +169.8%
Contains more Water +35.2%
Contains more Other +75%
Equal in Fats - 0.86
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
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 +80.7%
Contains more Carbs +169.8%
Contains more Water +35.2%
Contains more Other +75%
Equal in Fats - 0.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
3
Bran
Contains more Monounsaturated Fat +122.1%
Equal in Saturated Fat - 0.163
Equal in Polyunsaturated fat - 0.339
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +122.1%
Equal in Saturated Fat - 0.163
Equal in Polyunsaturated fat - 0.339

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spaghetti Bran Opinion
Net carbs 29.06g 8.84g Spaghetti
Protein 5.8g 3.21g Spaghetti
Fats 0.93g 0.86g Spaghetti
Carbs 30.86g 11.44g Spaghetti
Calories 158kcal 40kcal Spaghetti
Starch 26.01g Spaghetti
Fructose 0.03g Spaghetti
Sugar 0.56g Bran
Fiber 1.8g 2.6g Bran
Calcium 7mg 10mg Bran
Iron 0.5mg 0.88mg Bran
Magnesium 18mg 40mg Bran
Phosphorus 58mg 119mg Bran
Potassium 44mg 92mg Bran
Sodium 1mg 1mg
Zinc 0.51mg 0.53mg Bran
Copper 0.1mg 0.066mg Spaghetti
Manganese 0.322mg 0.964mg Bran
Selenium 26.4µg 7.7µg Spaghetti
Vitamin E 0.06mg Spaghetti
Vitamin B1 0.02mg 0.16mg Bran
Vitamin B2 0.02mg 0.034mg Bran
Vitamin B3 0.4mg 0.144mg Spaghetti
Vitamin B5 0.112mg 0.217mg Bran
Vitamin B6 0.049mg 0.025mg Spaghetti
Folate 7µg 6µg Spaghetti
Tryptophan 0.083mg 0.057mg Spaghetti
Threonine 0.206mg 0.086mg Spaghetti
Isoleucine 0.228mg 0.114mg Spaghetti
Leucine 0.44mg 0.235mg Spaghetti
Lysine 0.133mg 0.13mg Spaghetti
Methionine 0.065mg 0.057mg Spaghetti
Phenylalanine 0.297mg 0.155mg Spaghetti
Valine 0.262mg 0.165mg Spaghetti
Histidine 0.132mg 0.07mg Spaghetti
Saturated Fat 0.176g 0.163g Bran
Monounsaturated Fat 0.131g 0.291g Bran
Polyunsaturated fat 0.326g 0.339g Bran
Omega-3 - ALA 0.024g Spaghetti

Which food is preferable for your diet?

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

People also compare

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
3%
Spaghetti
6%
Bran
Minerals Daily Need Coverage Score
30%
Spaghetti
33%
Bran

Comparison summary

Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 7)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.6)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.