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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
8
:
0
Pasta
Contains more Calcium +866.7%
Contains more Iron +374.6%
Contains more Magnesium +1205.6%
Contains more Phosphorus +1065.1%
Contains more Potassium +2258.3%
Contains less Sodium -33.3%
Contains more Zinc +455.4%
Contains more Copper +333.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 43% 13% 27% 3% 1% 16% 31%
Contains more Calcium +866.7%
Contains more Iron +374.6%
Contains more Magnesium +1205.6%
Contains more Phosphorus +1065.1%
Contains more Potassium +2258.3%
Contains less Sodium -33.3%
Contains more Zinc +455.4%
Contains more Copper +333.3%

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 Folate +23.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 0.992
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
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 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 Folate +23.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 0.992

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 Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran Pasta Opinion
Net carbs 50.82g 24.93g Bran
Protein 17.3g 5.15g Bran
Fats 7.03g 1.05g Bran
Carbs 66.22g 24.93g Bran
Calories 246kcal 131kcal Bran
Starch g g
Fructose g g
Sugar 1.45g g Pasta
Fiber 15.4g g Bran
Calcium 58mg 6mg Bran
Iron 5.41mg 1.14mg Bran
Magnesium 235mg 18mg Bran
Phosphorus 734mg 63mg Bran
Potassium 566mg 24mg Bran
Sodium 4mg 6mg Bran
Zinc 3.11mg 0.56mg Bran
Copper 0.403mg 0.093mg Bran
Vitamin A 0IU 20IU Pasta
Vitamin E 1.01mg mg Bran
Vitamin D 0IU IU Bran
Vitamin D 0µg µg Bran
Vitamin C 0mg 0mg
Vitamin B1 1.17mg 0.209mg Bran
Vitamin B2 0.22mg 0.15mg Bran
Vitamin B3 0.934mg 0.992mg Pasta
Vitamin B5 1.494mg 0.183mg Bran
Vitamin B6 0.165mg 0.034mg Bran
Folate 52µg 64µg Pasta
Vitamin B12 0µg 0.14µg Pasta
Vitamin K 3.2µg µg Bran
Tryptophan 0.335mg 0.065mg Bran
Threonine 0.502mg 0.134mg Bran
Isoleucine 0.668mg 0.197mg Bran
Leucine 1.374mg 0.348mg Bran
Lysine 0.76mg 0.097mg Bran
Methionine 0.335mg 0.079mg Bran
Phenylalanine 0.908mg 0.247mg Bran
Valine 0.964mg 0.217mg Bran
Histidine 0.41mg 0.103mg Bran
Cholesterol 0mg 33mg Bran
Trans Fat g g
Saturated Fat 1.328g 0.15g Pasta
Monounsaturated Fat 2.376g 0.124g Bran
Polyunsaturated fat 2.766g 0.429g Bran

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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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

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 contains less Sodium?
Bran
Bran contains less Sodium (difference - 2mg)
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 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.

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.