Bran vs. Spaghetti — In-Depth Nutrition Comparison
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A recap on 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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+42.9%
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Iron
+76%
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Magnesium
+122.2%
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Phosphorus
+105.2%
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Potassium
+109.1%
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Manganese
+199.4%
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Copper
+51.5%
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Selenium
+242.9%
Equal in Sodium - 1
Equal in Zinc - 0.51
Contains
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Calcium
+42.9%
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Iron
+76%
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Magnesium
+122.2%
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Phosphorus
+105.2%
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Potassium
+109.1%
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Manganese
+199.4%
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Copper
+51.5%
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Selenium
+242.9%
Equal in Sodium - 1
Equal in Zinc - 0.51
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.
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Vitamin B1
+700%
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Vitamin B2
+70%
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Vitamin B5
+93.8%
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Vitamin B3
+177.8%
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Vitamin B6
+96%
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Folate
+16.7%
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Vitamin B1
+700%
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Vitamin B2
+70%
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Vitamin B5
+93.8%
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Vitamin B3
+177.8%
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Vitamin B6
+96%
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Folate
+16.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+35.2%
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Other
+75%
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Protein
+80.7%
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Carbs
+169.8%
Equal in Fats - 0.93
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Water
+35.2%
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Other
+75%
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Protein
+80.7%
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Carbs
+169.8%
Equal in Fats - 0.93
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+122.1%
Equal in Saturated Fat - 0.176
Equal in Polyunsaturated fat - 0.326
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Monounsaturated Fat
+122.1%
Equal in Saturated Fat - 0.176
Equal in Polyunsaturated fat - 0.326
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 8.84g | 29.06g |
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| Protein | 3.21g | 5.8g |
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| Fats | 0.86g | 0.93g |
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| Carbs | 11.44g | 30.86g |
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| Calories | 40kcal | 158kcal |
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| Starch | 26.01g |
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| Fructose | 0.03g |
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| Sugar | 0.56g |
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| Fiber | 2.6g | 1.8g |
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| Calcium | 10mg | 7mg |
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| Iron | 0.88mg | 0.5mg |
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| Magnesium | 40mg | 18mg |
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| Phosphorus | 119mg | 58mg |
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| Potassium | 92mg | 44mg |
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| Sodium | 1mg | 1mg | |
| Zinc | 0.53mg | 0.51mg |
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| Copper | 0.066mg | 0.1mg |
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| Manganese | 0.964mg | 0.322mg |
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| Selenium | 7.7µg | 26.4µg |
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| Vitamin E | 0.06mg |
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| Vitamin B1 | 0.16mg | 0.02mg |
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| Vitamin B2 | 0.034mg | 0.02mg |
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| Vitamin B3 | 0.144mg | 0.4mg |
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| Vitamin B5 | 0.217mg | 0.112mg |
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| Vitamin B6 | 0.025mg | 0.049mg |
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| Folate | 6µg | 7µg |
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| Tryptophan | 0.057mg | 0.083mg |
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| Threonine | 0.086mg | 0.206mg |
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| Isoleucine | 0.114mg | 0.228mg |
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| Leucine | 0.235mg | 0.44mg |
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| Lysine | 0.13mg | 0.133mg |
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| Methionine | 0.057mg | 0.065mg |
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| Phenylalanine | 0.155mg | 0.297mg |
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| Valine | 0.165mg | 0.262mg |
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| Histidine | 0.07mg | 0.132mg |
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| Saturated Fat | 0.163g | 0.176g |
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| Monounsaturated Fat | 0.291g | 0.131g |
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| Polyunsaturated fat | 0.339g | 0.326g |
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| Omega-3 - ALA | 0.024g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
6%
3%
Minerals Daily Need Coverage Score
33%
30%
Comparison summary
Which food is lower in glycemic index?
Spaghetti is lower in glycemic index (difference - 7)
Which food is lower in Sugar?
Bran is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated Fat?
Bran is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Bran is cheaper (difference - $1.6)
Which food is richer in minerals?
Bran is relatively richer in minerals
Which food contains less Sodium?
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The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.