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Bran vs. Noodles — In-Depth Nutrition Comparison

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The main differences between Bran and Noodles

  • Bran has more Manganese, Phosphorus, and Fiber, however, Noodles has more Selenium, Folate, Vitamin B3, Vitamin B1, Vitamin B2, and Iron.
  • Daily need coverage for Selenium from Noodles is 29% higher.
  • Noodles has 3 times less Manganese than Bran. Bran has 0.964mg of Manganese, while Noodles has 0.315mg.

Food types used in this article are Oat bran, cooked and Noodles, egg, enriched, cooked.

Infographic

Bran vs Noodles 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.
Bran
5
:
Contains more Magnesium +90.5%
Contains more Phosphorus +56.6%
Contains more Potassium +142.1%
Contains less Sodium -80%
Contains more Manganese +206%
Contains more Calcium +20%
Contains more Iron +67%
Contains more Zinc +22.6%
Contains more Copper +48.5%
Contains more Selenium +210.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 56% 15% 33% 4% 1% 18% 33% 42% 131%
Contains more Magnesium +90.5%
Contains more Phosphorus +56.6%
Contains more Potassium +142.1%
Contains less Sodium -80%
Contains more Manganese +206%
Contains more Calcium +20%
Contains more Iron +67%
Contains more Zinc +22.6%
Contains more Copper +48.5%
Contains more Selenium +210.4%

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.
Bran
0
:
12
Noodles
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +80.6%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +1342.4%
Contains more Vitamin B5 +21.2%
Contains more Vitamin B6 +84%
Contains more Folate +1300%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 4% 3% 0% 73% 32% 39% 16% 11% 63% 12% 15% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +80.6%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +1342.4%
Contains more Vitamin B5 +21.2%
Contains more Vitamin B6 +84%
Contains more Folate +1300%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
1
:
Contains more Water +24%
Contains more Protein +41.4%
Contains more Fats +140.7%
Contains more Carbs +119.9%
Equal in Other - 0.5
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Contains more Water +24%
Contains more Protein +41.4%
Contains more Fats +140.7%
Contains more Carbs +119.9%
Equal in Other - 0.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
1
:
Contains less Saturated Fat -61.1%
Contains more Monounsaturated Fat +99.7%
Contains more Polyunsaturated fat +62.8%
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Contains less Saturated Fat -61.1%
Contains more Monounsaturated Fat +99.7%
Contains more Polyunsaturated fat +62.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Noodles Opinion
Net carbs 8.84g 23.96g Noodles
Protein 3.21g 4.54g Noodles
Fats 0.86g 2.07g Noodles
Carbs 11.44g 25.16g Noodles
Calories 40kcal 138kcal Noodles
Sugar 0.4g Bran
Fiber 2.6g 1.2g Bran
Calcium 10mg 12mg Noodles
Iron 0.88mg 1.47mg Noodles
Magnesium 40mg 21mg Bran
Phosphorus 119mg 76mg Bran
Potassium 92mg 38mg Bran
Sodium 1mg 5mg Bran
Zinc 0.53mg 0.65mg Noodles
Copper 0.066mg 0.098mg Noodles
Manganese 0.964mg 0.315mg Bran
Selenium 7.7µg 23.9µg Noodles
Vitamin A 0IU 21IU Noodles
Vitamin A RAE 0µg 6µg Noodles
Vitamin E 0.17mg Noodles
Vitamin D 0IU 4IU Noodles
Vitamin D 0µg 0.1µg Noodles
Vitamin B1 0.16mg 0.289mg Noodles
Vitamin B2 0.034mg 0.136mg Noodles
Vitamin B3 0.144mg 2.077mg Noodles
Vitamin B5 0.217mg 0.263mg Noodles
Vitamin B6 0.025mg 0.046mg Noodles
Folate 6µg 84µg Noodles
Vitamin B12 0µg 0.09µg Noodles
Choline 25.7mg Noodles
Tryptophan 0.057mg 0.043mg Bran
Threonine 0.086mg 0.138mg Noodles
Isoleucine 0.114mg 0.19mg Noodles
Leucine 0.235mg 0.365mg Noodles
Lysine 0.13mg 0.137mg Noodles
Methionine 0.057mg 0.086mg Noodles
Phenylalanine 0.155mg 0.24mg Noodles
Valine 0.165mg 0.22mg Noodles
Histidine 0.07mg 0.121mg Noodles
Cholesterol 0mg 29mg Bran
Trans Fat 0.029g Bran
Saturated Fat 0.163g 0.419g Bran
Monounsaturated Fat 0.291g 0.581g Noodles
Polyunsaturated fat 0.339g 0.552g Noodles

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Noodles
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
6%
Bran
20%
Noodles
Minerals Daily Need Coverage Score
33%
Bran
33%
Noodles

Comparison summary

Which food is lower in glycemic index?
Noodles
Noodles is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Noodles
Noodles is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.256g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2)
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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169732/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.