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Bran vs. Spaghetti — In-Depth Nutrition Comparison

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A recap on the differences between bran and spaghetti

  • Bran has more manganese, vitamin B1, phosphorus, and magnesium; however, spaghetti is higher in selenium.
  • Spaghetti covers your daily selenium needs 34% more than bran.
  • Spaghetti contains 8 times less vitamin B1 than bran. Bran contains 0.16mg of vitamin B1, while spaghetti contains 0.02mg.

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

Infographic

Bran vs Spaghetti 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
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Contains more MagnesiumMagnesium +122.2%
Contains more CalciumCalcium +42.9%
Contains more PotassiumPotassium +109.1%
Contains more IronIron +76%
Contains more PhosphorusPhosphorus +105.2%
Contains more ManganeseManganese +199.4%
Contains more CopperCopper +51.5%
Contains more SeleniumSelenium +242.9%
~equal in Zinc ~0.51mg
~equal in Sodium ~1mg

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
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +70%
Contains more Vitamin B5Vitamin B5 +93.8%
Contains more Vitamin B3Vitamin B3 +177.8%
Contains more Vitamin B6Vitamin B6 +96%
Contains more FolateFolate +16.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Bran Spaghetti DV% diff.
Selenium 7.7µg 26.4µg 34%
Manganese 0.964mg 0.322mg 28%
Vitamin B1 0.16mg 0.02mg 12%
Starch 26.01g 11%
Phosphorus 119mg 58mg 9%
Calories 40kcal 158kcal 6%
Carbs 11.44g 30.86g 6%
Magnesium 40mg 18mg 5%
Iron 0.88mg 0.5mg 5%
Protein 3.21g 5.8g 5%
Copper 0.066mg 0.1mg 4%
Fiber 2.6g 1.8g 3%
Vitamin B6 0.025mg 0.049mg 2%
Vitamin B5 0.217mg 0.112mg 2%
Vitamin B3 0.144mg 0.4mg 2%
Choline 6.4mg 1%
Vitamin B2 0.034mg 0.02mg 1%
Potassium 92mg 44mg 1%
Fats 0.86g 0.93g 0%
Net carbs 8.84g 29.06g N/A
Calcium 10mg 7mg 0%
Sugar 0.56g N/A
Zinc 0.53mg 0.51mg 0%
Sodium 1mg 1mg 0%
Vitamin E 0.06mg 0%
Folate 6µg 7µg 0%
Saturated fat 0.163g 0.176g 0%
Monounsaturated fat 0.291g 0.131g 0%
Polyunsaturated fat 0.339g 0.326g 0%
Tryptophan 0.057mg 0.083mg 0%
Threonine 0.086mg 0.206mg 0%
Isoleucine 0.114mg 0.228mg 0%
Leucine 0.235mg 0.44mg 0%
Lysine 0.13mg 0.133mg 0%
Methionine 0.057mg 0.065mg 0%
Phenylalanine 0.155mg 0.297mg 0%
Valine 0.165mg 0.262mg 0%
Histidine 0.07mg 0.132mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more WaterWater +35.2%
Contains more OtherOther +75%
Contains more ProteinProtein +80.7%
Contains more CarbsCarbs +169.8%
~equal in Fats ~0.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
3
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Contains more Mono. FatMonounsaturated fat +122.1%
~equal in Saturated fat ~0.176g
~equal in Polyunsaturated fat ~0.326g

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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. 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.