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Bran vs Pasta - In-Depth Nutrition Comparison

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What are the differences between Bran and Pasta?

  • Bran is richer than Pasta in Manganese, Phosphorus, Vitamin B1, Iron, Magnesium, Copper, Vitamin B5, Zinc, and Potassium.
  • Bran's daily need coverage for Manganese is 235% more.
  • Bran has 24 times more Potassium than Pasta. While Bran 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 vs Pasta infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
8
:
0
Pasta
Contains more Iron +374.6%
Contains more Calcium +866.7%
Contains more Potassium +2258.3%
Contains more Magnesium +1205.6%
Contains more Copper +333.3%
Contains more Zinc +455.4%
Contains more Phosphorus +1065.1%
Contains less Sodium -33.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 2% 3% 13% 31% 16% 27% 1%
Contains more Iron +374.6%
Contains more Calcium +866.7%
Contains more Potassium +2258.3%
Contains more Magnesium +1205.6%
Contains more Copper +333.3%
Contains more Zinc +455.4%
Contains more Phosphorus +1065.1%
Contains less Sodium -33.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
7
:
4
Pasta
Contains more Vitamin B1 +459.8%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B5 +716.4%
Contains more Vitamin B6 +385.3%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Contains more Folate +23.1%
Equal in Vitamin B3 - 0.992
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 53% 35% 19% 11% 8% 18% 0% 48%
Contains more Vitamin B1 +459.8%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B5 +716.4%
Contains more Vitamin B6 +385.3%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Contains more Folate +23.1%
Equal in Vitamin B3 - 0.992

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
46
Bran
16
Pasta
Mineral Summary Score
122
Bran
17
Pasta

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Bran
31%
Pasta
Carbohydrates
66%
Bran
25%
Pasta
Fats
32%
Bran
5%
Pasta

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bran Pasta
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Pasta
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 1.178g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 7)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 2mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $3)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
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.

All nutrients comparison - raw data values

Nutrient Bran Pasta Opinion
Calories 246 131 Bran
Protein 17.3 5.15 Bran
Fats 7.03 1.05 Bran
Vitamin C 0 0
Carbs 66.22 24.93 Bran
Cholesterol 0 33 Bran
Vitamin D 0 Bran
Iron 5.41 1.14 Bran
Calcium 58 6 Bran
Potassium 566 24 Bran
Magnesium 235 18 Bran
Sugar 1.45 Pasta
Fiber 15.4 Bran
Copper 0.403 0.093 Bran
Zinc 3.11 0.56 Bran
Starch
Phosphorus 734 63 Bran
Sodium 4 6 Bran
Vitamin A 0 20 Pasta
Vitamin E 1.01 Bran
Vitamin D 0 Bran
Vitamin B1 1.17 0.209 Bran
Vitamin B2 0.22 0.15 Bran
Vitamin B3 0.934 0.992 Pasta
Vitamin B5 1.494 0.183 Bran
Vitamin B6 0.165 0.034 Bran
Vitamin B12 0 0.14 Pasta
Vitamin K 3.2 Bran
Folate 52 64 Pasta
Trans Fat
Saturated Fat 1.328 0.15 Pasta
Monounsaturated Fat 2.376 0.124 Bran
Polyunsaturated fat 2.766 0.429 Bran
Tryptophan 0.335 0.065 Bran
Threonine 0.502 0.134 Bran
Isoleucine 0.668 0.197 Bran
Leucine 1.374 0.348 Bran
Lysine 0.76 0.097 Bran
Methionine 0.335 0.079 Bran
Phenylalanine 0.908 0.247 Bran
Valine 0.964 0.217 Bran
Histidine 0.41 0.103 Bran
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bran - 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.