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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 Iron +982%
Contains more Calcium +728.6%
Contains more Potassium +1186.4%
Contains more Magnesium +1205.6%
Contains more Copper +303%
Contains more Zinc +509.8%
Contains more Phosphorus +1165.5%
Contains less Sodium -75%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 19% 3% 4% 13% 34% 14% 25% 1%
Contains more Iron +982%
Contains more Calcium +728.6%
Contains more Potassium +1186.4%
Contains more Magnesium +1205.6%
Contains more Copper +303%
Contains more Zinc +509.8%
Contains more Phosphorus +1165.5%
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 Vitamin K +∞%
Contains more Folate +642.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 5% 5% 8% 7% 12% 0% 0% 6%
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 Vitamin K +∞%
Contains more Folate +642.9%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Spaghetti
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

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

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.