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  6. Bran raw vs. Spaghetti

Bran raw vs. Spaghetti — In-Depth Nutrition Comparison

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The main differences between bran raw and spaghetti

  • Spaghetti contains less manganese, phosphorus, vitamin B1, iron, fiber, magnesium, selenium, copper, vitamin B5, and zinc than bran raw.
  • Daily need coverage for manganese for bran raw is 231% higher.
  • Spaghetti has 59 times less vitamin B1 than bran raw. Bran raw has 1.17mg of vitamin B1, while spaghetti has 0.02mg.

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

Infographic

Bran raw vs Spaghetti 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Contains more MagnesiumMagnesium +1205.6%
Contains more CalciumCalcium +728.6%
Contains more PotassiumPotassium +1186.4%
Contains more IronIron +982%
Contains more CopperCopper +303%
Contains more ZincZinc +509.8%
Contains more PhosphorusPhosphorus +1165.5%
Contains more ManganeseManganese +1648.4%
Contains more SeleniumSelenium +71.2%
Contains less SodiumSodium -75%

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%
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% 1.2% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3%
Contains more Vitamin EVitamin E +1583.3%
Contains more Vitamin B1Vitamin B1 +5750%
Contains more Vitamin B2Vitamin B2 +1000%
Contains more Vitamin B3Vitamin B3 +133.5%
Contains more Vitamin B5Vitamin B5 +1233.9%
Contains more Vitamin B6Vitamin B6 +236.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +642.9%
~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 Bran raw Spaghetti DV% diff.
Manganese 5.63mg 0.322mg 231%
Phosphorus 734mg 58mg 97%
Vitamin B1 1.17mg 0.02mg 96%
Iron 5.41mg 0.5mg 61%
Fiber 15.4g 1.8g 54%
Magnesium 235mg 18mg 52%
Copper 0.403mg 0.1mg 34%
Selenium 45.2µg 26.4µg 34%
Vitamin B5 1.494mg 0.112mg 28%
Zinc 3.11mg 0.51mg 24%
Protein 17.3g 5.8g 23%
Polyunsaturated fat 2.766g 0.326g 16%
Potassium 566mg 44mg 15%
Vitamin B2 0.22mg 0.02mg 15%
Carbs 66.22g 30.86g 12%
Starch 26.01g 11%
Folate 52µg 7µg 11%
Fats 7.03g 0.93g 9%
Vitamin B6 0.165mg 0.049mg 9%
Vitamin E 1.01mg 0.06mg 6%
Monounsaturated fat 2.376g 0.131g 6%
Calcium 58mg 7mg 5%
Choline 32.2mg 6.4mg 5%
Saturated fat 1.328g 0.176g 5%
Calories 246kcal 158kcal 4%
Vitamin B3 0.934mg 0.4mg 3%
Vitamin K 3.2µg 0µg 3%
Protein per 100 calories 7g 3.7g N/A
Calories per 10 g protein 142kcal 272kcal N/A
Weight per 100 calories 41g 63g N/A
Unsaturated / Saturated Fat ratio 3.9 2.6 N/A
Net carbs 50.82g 29.06g N/A
Sugar 1.45g 0.56g N/A
Sodium 4mg 1mg 0%
Tryptophan 0.335mg 0.083mg 0%
Threonine 0.502mg 0.206mg 0%
Isoleucine 0.668mg 0.228mg 0%
Leucine 1.374mg 0.44mg 0%
Lysine 0.76mg 0.133mg 0%
Methionine 0.335mg 0.065mg 0%
Phenylalanine 0.908mg 0.297mg 0%
Valine 0.964mg 0.262mg 0%
Histidine 0.41mg 0.132mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g N/A

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
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more ProteinProtein +198.3%
Contains more FatsFats +655.9%
Contains more CarbsCarbs +114.6%
Contains more OtherOther +935.7%
Contains more WaterWater +848.5%

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
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Contains more Mono. FatMonounsaturated fat +1713.7%
Contains more Poly. FatPolyunsaturated fat +748.5%
Contains less Sat. FatSaturated fat -86.7%

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.