Bran vs. Pasta — In-Depth Nutrition Comparison
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How are bran and pasta different?
- Bran is richer in manganese, phosphorus, and magnesium, while pasta is higher in folate, vitamin B2, vitamin B12, and vitamin B3.
- Bran covers your daily need for manganese, 32% more than pasta.
- Bran contains 4 times more potassium than pasta. Bran contains 92mg of potassium, while pasta contains 24mg.
Oat bran, cooked and Pasta, fresh-refrigerated, plain, cooked types were used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +122.2% |
| Contains more CalciumCalcium | +66.7% |
| Contains more PotassiumPotassium | +283.3% |
| Contains more PhosphorusPhosphorus | +88.9% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +330.4% |
| Contains more SeleniumSelenium | +∞% |
| Contains more IronIron | +29.5% |
| Contains more CopperCopper | +40.9% |
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.
| Contains more Vitamin B5Vitamin B5 | +18.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +30.6% |
| Contains more Vitamin B2Vitamin B2 | +341.2% |
| Contains more Vitamin B3Vitamin B3 | +588.9% |
| Contains more Vitamin B6Vitamin B6 | +36% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +966.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.964mg | 0.224mg | 32% |
| Folate | 6µg | 64µg | 15% |
| Selenium | 7.7µg | 14% | |
| Cholesterol | 0mg | 33mg | 11% |
| Fiber | 2.6g | 10% | |
| Vitamin B2 | 0.034mg | 0.15mg | 9% |
| Phosphorus | 119mg | 63mg | 8% |
| Vitamin B12 | 0µg | 0.14µg | 6% |
| Calories | 40kcal | 131kcal | 5% |
| Vitamin B3 | 0.144mg | 0.992mg | 5% |
| Magnesium | 40mg | 18mg | 5% |
| Protein | 3.21g | 5.15g | 4% |
| Vitamin B1 | 0.16mg | 0.209mg | 4% |
| Carbs | 11.44g | 24.93g | 4% |
| Copper | 0.066mg | 0.093mg | 3% |
| Iron | 0.88mg | 1.14mg | 3% |
| Potassium | 92mg | 24mg | 2% |
| Polyunsaturated fat | 0.339g | 0.429g | 1% |
| Vitamin A | 0µg | 6µg | 1% |
| Vitamin B5 | 0.217mg | 0.183mg | 1% |
| Vitamin B6 | 0.025mg | 0.034mg | 1% |
| Fats | 0.86g | 1.05g | 0% |
| Net carbs | 8.84g | 24.93g | N/A |
| Calcium | 10mg | 6mg | 0% |
| Zinc | 0.53mg | 0.56mg | 0% |
| Sodium | 1mg | 6mg | 0% |
| Saturated fat | 0.163g | 0.15g | 0% |
| Monounsaturated fat | 0.291g | 0.124g | 0% |
| Tryptophan | 0.057mg | 0.065mg | 0% |
| Threonine | 0.086mg | 0.134mg | 0% |
| Isoleucine | 0.114mg | 0.197mg | 0% |
| Leucine | 0.235mg | 0.348mg | 0% |
| Lysine | 0.13mg | 0.097mg | 0% |
| Methionine | 0.057mg | 0.079mg | 0% |
| Phenylalanine | 0.155mg | 0.247mg | 0% |
| Valine | 0.165mg | 0.217mg | 0% |
| Histidine | 0.07mg | 0.103mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +22.5% |
| Contains more OtherOther | +58.1% |
| Contains more ProteinProtein | +60.4% |
| Contains more FatsFats | +22.1% |
| Contains more CarbsCarbs | +117.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +134.7% |
| Contains more Poly. FatPolyunsaturated fat | +26.5% |
~equal in
Saturated fat
~0.15g
