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  6. Bran raw vs. Pasta

Bran raw vs. Pasta — In-Depth Nutrition Comparison

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What are the differences between bran raw and pasta?

  • Bran raw is richer than pasta in manganese, phosphorus, vitamin B1, iron, magnesium, copper, vitamin B5, zinc, and potassium.
  • Bran raw's daily need coverage for manganese is 235% more.
  • Bran raw has 24 times more potassium than pasta. While bran raw has 566mg of potassium, pasta has only 24mg.

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

Infographic

Bran raw vs Pasta 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Pasta
Pasta
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +1205.6%
Contains more CalciumCalcium +866.7%
Contains more PotassiumPotassium +2258.3%
Contains more IronIron +374.6%
Contains more CopperCopper +333.3%
Contains more ZincZinc +455.4%
Contains more PhosphorusPhosphorus +1065.1%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +2413.4%
Contains more SeleniumSelenium +∞%

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% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Pasta
Pasta
3
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% 2% 0% 52% 35% 19% 11% 7.8% 18% 0% 48%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +459.8%
Contains more Vitamin B2Vitamin B2 +46.7%
Contains more Vitamin B5Vitamin B5 +716.4%
Contains more Vitamin B6Vitamin B6 +385.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +23.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.992mg

All nutrients comparison - raw data values

Nutrient Bran raw Pasta DV% diff.
Manganese 5.63mg 0.224mg 235%
Phosphorus 734mg 63mg 96%
Selenium 45.2µg 82%
Vitamin B1 1.17mg 0.209mg 80%
Fiber 15.4g 62%
Iron 5.41mg 1.14mg 53%
Magnesium 235mg 18mg 52%
Copper 0.403mg 0.093mg 34%
Vitamin B5 1.494mg 0.183mg 26%
Protein 17.3g 5.15g 24%
Zinc 3.11mg 0.56mg 23%
Potassium 566mg 24mg 16%
Polyunsaturated fat 2.766g 0.429g 16%
Carbs 66.22g 24.93g 14%
Cholesterol 0mg 33mg 11%
Vitamin B6 0.165mg 0.034mg 10%
Fats 7.03g 1.05g 9%
Vitamin E 1.01mg 7%
Calories 246kcal 131kcal 6%
Vitamin B12 0µg 0.14µg 6%
Choline 32.2mg 6%
Monounsaturated fat 2.376g 0.124g 6%
Calcium 58mg 6mg 5%
Vitamin B2 0.22mg 0.15mg 5%
Saturated fat 1.328g 0.15g 5%
Vitamin K 3.2µg 3%
Folate 52µg 64µg 3%
Vitamin A 0µg 6µg 1%
Protein per 100 calories 7g 3.9g N/A
Calories per 10 g protein 142kcal 254kcal N/A
Weight per 100 calories 41g 76g N/A
Unsaturated / Saturated Fat ratio 3.9 3.7 N/A
Net carbs 50.82g 24.93g N/A
Sugar 1.45g N/A
Sodium 4mg 6mg 0%
Vitamin B3 0.934mg 0.992mg 0%
Tryptophan 0.335mg 0.065mg 0%
Threonine 0.502mg 0.134mg 0%
Isoleucine 0.668mg 0.197mg 0%
Leucine 1.374mg 0.348mg 0%
Lysine 0.76mg 0.097mg 0%
Methionine 0.335mg 0.079mg 0%
Phenylalanine 0.908mg 0.247mg 0%
Valine 0.964mg 0.217mg 0%
Histidine 0.41mg 0.103mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Pasta
Pasta
1
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more ProteinProtein +235.9%
Contains more FatsFats +569.5%
Contains more CarbsCarbs +165.6%
Contains more OtherOther +835.5%
Contains more WaterWater +946.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +1816.1%
Contains more Poly. FatPolyunsaturated fat +544.8%
Contains less Sat. FatSaturated fat -88.7%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.