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  6. Bran vs. Pasta

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 of 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

Bran 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.
Bran
Bran
7
:
3
Pasta
Pasta
Contains more Calcium +66.7%
Contains more Magnesium +122.2%
Contains more Phosphorus +88.9%
Contains more Potassium +283.3%
Contains less Sodium -83.3%
Contains more Manganese +330.4%
Contains more Iron +29.5%
Contains more Copper +40.9%
Equal in Zinc - 0.56
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Contains more Calcium +66.7%
Contains more Magnesium +122.2%
Contains more Phosphorus +88.9%
Contains more Potassium +283.3%
Contains less Sodium -83.3%
Contains more Manganese +330.4%
Contains more Iron +29.5%
Contains more Copper +40.9%
Equal in Zinc - 0.56

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
Bran
2
:
7
Pasta
Pasta
Contains more Vitamin B5 +18.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +30.6%
Contains more Vitamin B2 +341.2%
Contains more Vitamin B3 +588.9%
Contains more Vitamin B6 +36%
Contains more Folate +966.7%
Contains more Vitamin B12 +∞%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Pasta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Contains more Vitamin B5 +18.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +30.6%
Contains more Vitamin B2 +341.2%
Contains more Vitamin B3 +588.9%
Contains more Vitamin B6 +36%
Contains more Folate +966.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
2
:
3
Pasta
Pasta
Contains more Water +22.5%
Contains more Other +58.1%
Contains more Protein +60.4%
Contains more Fats +22.1%
Contains more Carbs +117.9%
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Pasta
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 Water +22.5%
Contains more Other +58.1%
Contains more Protein +60.4%
Contains more Fats +22.1%
Contains more Carbs +117.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
:
2
Pasta
Pasta
Contains more Monounsaturated Fat +134.7%
Contains more Polyunsaturated fat +26.5%
Equal in Saturated Fat - 0.15
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Pasta
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Contains more Monounsaturated Fat +134.7%
Contains more Polyunsaturated fat +26.5%
Equal in Saturated Fat - 0.15

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Pasta Opinion
Net carbs 8.84g 24.93g Pasta
Protein 3.21g 5.15g Pasta
Fats 0.86g 1.05g Pasta
Carbs 11.44g 24.93g Pasta
Calories 40kcal 131kcal Pasta
Fiber 2.6g Bran
Calcium 10mg 6mg Bran
Iron 0.88mg 1.14mg Pasta
Magnesium 40mg 18mg Bran
Phosphorus 119mg 63mg Bran
Potassium 92mg 24mg Bran
Sodium 1mg 6mg Bran
Zinc 0.53mg 0.56mg Pasta
Copper 0.066mg 0.093mg Pasta
Manganese 0.964mg 0.224mg Bran
Selenium 7.7µg Bran
Vitamin A 0IU 20IU Pasta
Vitamin A RAE 0µg 6µg Pasta
Vitamin B1 0.16mg 0.209mg Pasta
Vitamin B2 0.034mg 0.15mg Pasta
Vitamin B3 0.144mg 0.992mg Pasta
Vitamin B5 0.217mg 0.183mg Bran
Vitamin B6 0.025mg 0.034mg Pasta
Folate 6µg 64µg Pasta
Vitamin B12 0µg 0.14µg Pasta
Tryptophan 0.057mg 0.065mg Pasta
Threonine 0.086mg 0.134mg Pasta
Isoleucine 0.114mg 0.197mg Pasta
Leucine 0.235mg 0.348mg Pasta
Lysine 0.13mg 0.097mg Bran
Methionine 0.057mg 0.079mg Pasta
Phenylalanine 0.155mg 0.247mg Pasta
Valine 0.165mg 0.217mg Pasta
Histidine 0.07mg 0.103mg Pasta
Cholesterol 0mg 33mg Bran
Saturated Fat 0.163g 0.15g Pasta
Monounsaturated Fat 0.291g 0.124g Bran
Polyunsaturated fat 0.339g 0.429g Pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Pasta
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
16%
Pasta
Minerals Daily Need Coverage Score
33%
Bran
16%
Pasta

Comparison summary

Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Pasta
Pasta is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $3)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. 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.