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  6. Bran vs. Pasta

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bran
Bran
10
:
0
Pasta
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%
Contains more Manganese +2413.4%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
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%
Contains more Manganese +2413.4%

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
Bran
7
:
4
Pasta
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
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% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
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 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
4
:
1
Pasta
Pasta
Contains more Protein +235.9%
Contains more Fats +569.5%
Contains more Carbs +165.6%
Contains more Other +835.5%
Contains more Water +946.7%
Bran
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 Protein +235.9%
Contains more Fats +569.5%
Contains more Carbs +165.6%
Contains more Other +835.5%
Contains more Water +946.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Pasta
Pasta
Contains more Monounsaturated Fat +1816.1%
Contains more Polyunsaturated fat +544.8%
Contains less Saturated Fat -88.7%
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Pasta
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Contains more Monounsaturated Fat +1816.1%
Contains more Polyunsaturated fat +544.8%
Contains less Saturated Fat -88.7%

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 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
Sugar 1.45g Pasta
Fiber 15.4g 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
Manganese 5.63mg 0.224mg Bran
Selenium 45.2µg Bran
Vitamin A 0IU 20IU Pasta
Vitamin A RAE 0µg 6µg Pasta
Vitamin E 1.01mg Bran
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 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
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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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
46%
Bran
16%
Pasta
Minerals Daily Need Coverage Score
195%
Bran
16%
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

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/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.