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Bran vs Spaghetti - In-Depth Nutrition Comparison

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The main differences between Bran and Spaghetti

  • Spaghetti contains less Manganese, Phosphorus, Vitamin B1, Iron, Fiber, Magnesium, Selenium, Copper, Vitamin B5, and Zinc than Bran.
  • Daily need coverage for Manganese from Bran is 231% higher.
  • Spaghetti has 59 times less Vitamin B1 than Bran. Bran has 1.17mg of Vitamin B1, while Spaghetti has 0.02mg.

Food types used in this article are Oat bran, raw and Pasta, cooked, unenriched, without added salt.

Infographic

Bran vs Spaghetti 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
7
:
Contains more Calcium +728.6%
Contains more Iron +982%
Contains more Magnesium +1205.6%
Contains more Phosphorus +1165.5%
Contains more Potassium +1186.4%
Contains more Zinc +509.8%
Contains more Copper +303%
Contains less Sodium -75%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 19% 13% 25% 4% 1% 14% 34%
Contains more Calcium +728.6%
Contains more Iron +982%
Contains more Magnesium +1205.6%
Contains more Phosphorus +1165.5%
Contains more Potassium +1186.4%
Contains more Zinc +509.8%
Contains more Copper +303%
Contains less Sodium -75%

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
8
:
Contains more Vitamin E +1583.3%
Contains more Vitamin B1 +5750%
Contains more Vitamin B2 +1000%
Contains more Vitamin B3 +133.5%
Contains more Vitamin B5 +1233.9%
Contains more Vitamin B6 +236.7%
Contains more Folate +642.9%
Contains more Vitamin K +∞%
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 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 0% 0%
Contains more Vitamin E +1583.3%
Contains more Vitamin B1 +5750%
Contains more Vitamin B2 +1000%
Contains more Vitamin B3 +133.5%
Contains more Vitamin B5 +1233.9%
Contains more Vitamin B6 +236.7%
Contains more Folate +642.9%
Contains more Vitamin K +∞%

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 Spaghetti
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran Spaghetti Opinion
Net carbs 50.82g 29.06g Bran
Protein 17.3g 5.8g Bran
Fats 7.03g 0.93g Bran
Carbs 66.22g 30.86g Bran
Calories 246kcal 158kcal Bran
Starch g 26.01g Spaghetti
Fructose g 0.03g Spaghetti
Sugar 1.45g 0.56g Spaghetti
Fiber 15.4g 1.8g Bran
Calcium 58mg 7mg Bran
Iron 5.41mg 0.5mg Bran
Magnesium 235mg 18mg Bran
Phosphorus 734mg 58mg Bran
Potassium 566mg 44mg Bran
Sodium 4mg 1mg Spaghetti
Zinc 3.11mg 0.51mg Bran
Copper 0.403mg 0.1mg Bran
Vitamin A 0IU 0IU
Vitamin E 1.01mg 0.06mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 1.17mg 0.02mg Bran
Vitamin B2 0.22mg 0.02mg Bran
Vitamin B3 0.934mg 0.4mg Bran
Vitamin B5 1.494mg 0.112mg Bran
Vitamin B6 0.165mg 0.049mg Bran
Folate 52µg 7µg Bran
Vitamin B12 0µg 0µg
Vitamin K 3.2µg 0µg Bran
Tryptophan 0.335mg 0.083mg Bran
Threonine 0.502mg 0.206mg Bran
Isoleucine 0.668mg 0.228mg Bran
Leucine 1.374mg 0.44mg Bran
Lysine 0.76mg 0.133mg Bran
Methionine 0.335mg 0.065mg Bran
Phenylalanine 0.908mg 0.297mg Bran
Valine 0.964mg 0.262mg Bran
Histidine 0.41mg 0.132mg Bran
Cholesterol 0mg 0mg
Trans Fat g 0g Bran
Saturated Fat 1.328g 0.176g Spaghetti
Monounsaturated Fat 2.376g 0.131g Bran
Polyunsaturated fat 2.766g 0.326g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Spaghetti
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
3
Spaghetti
Mineral Summary Score
122
Bran
14
Spaghetti

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
35%
Spaghetti
Carbohydrates
66%
Bran
31%
Spaghetti
Fats
32%
Bran
4%
Spaghetti

Comparison summary

Which food is lower in Sugar?
Spaghetti
Spaghetti is lower in Sugar (difference - 0.89g)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Spaghetti
Spaghetti is lower in Saturated Fat (difference - 1.152g)
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 7)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.6)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.