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  6. Pasta vs. Bran raw

Pasta vs. Bran raw — In-Depth Nutrition Comparison

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What are the differences between Pasta and Bran raw?

  • Bran raw is richer than Pasta in Manganese, Phosphorus, Vitamin B1, Iron, Magnesium, Copper, Vitamin B5, Zinc, and Potassium.
  • Bran raw's daily need coverage for Manganese is 235% more.

We used Pasta, fresh-refrigerated, plain, cooked and Oat bran, raw types in this article.

Infographic

Pasta vs Bran raw 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.
Pasta
Pasta
0
:
10
Bran raw
Bran raw
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%
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
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.
Pasta
Pasta
4
:
7
Bran raw
Bran raw
Contains more Vitamin A +∞%
Contains more Folate +23.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +459.8%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B5 +716.4%
Contains more Vitamin B6 +385.3%
Equal in Vitamin B3 - 0.934
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%
Bran raw
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%
Contains more Vitamin A +∞%
Contains more Folate +23.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +459.8%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B5 +716.4%
Contains more Vitamin B6 +385.3%
Equal in Vitamin B3 - 0.934

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
1
:
4
Bran raw
Bran raw
Contains more Water +946.7%
Contains more Protein +235.9%
Contains more Fats +569.5%
Contains more Carbs +165.6%
Contains more Other +835.5%
Pasta
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Bran raw
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
Contains more Water +946.7%
Contains more Protein +235.9%
Contains more Fats +569.5%
Contains more Carbs +165.6%
Contains more Other +835.5%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pasta Bran raw
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 Pasta Bran raw Opinion
Net carbs 24.93g 50.82g Bran raw
Protein 5.15g 17.3g Bran raw
Fats 1.05g 7.03g Bran raw
Carbs 24.93g 66.22g Bran raw
Calories 131kcal 246kcal Bran raw
Sugar 1.45g Pasta
Fiber 15.4g Bran raw
Calcium 6mg 58mg Bran raw
Iron 1.14mg 5.41mg Bran raw
Magnesium 18mg 235mg Bran raw
Phosphorus 63mg 734mg Bran raw
Potassium 24mg 566mg Bran raw
Sodium 6mg 4mg Bran raw
Zinc 0.56mg 3.11mg Bran raw
Copper 0.093mg 0.403mg Bran raw
Manganese 0.224mg 5.63mg Bran raw
Selenium 45.2µg Bran raw
Vitamin A 20IU 0IU Pasta
Vitamin A RAE 6µg 0µg Pasta
Vitamin E 1.01mg Bran raw
Vitamin B1 0.209mg 1.17mg Bran raw
Vitamin B2 0.15mg 0.22mg Bran raw
Vitamin B3 0.992mg 0.934mg Pasta
Vitamin B5 0.183mg 1.494mg Bran raw
Vitamin B6 0.034mg 0.165mg Bran raw
Folate 64µg 52µg Pasta
Vitamin B12 0.14µg 0µg Pasta
Vitamin K 3.2µg Bran raw
Tryptophan 0.065mg 0.335mg Bran raw
Threonine 0.134mg 0.502mg Bran raw
Isoleucine 0.197mg 0.668mg Bran raw
Leucine 0.348mg 1.374mg Bran raw
Lysine 0.097mg 0.76mg Bran raw
Methionine 0.079mg 0.335mg Bran raw
Phenylalanine 0.247mg 0.908mg Bran raw
Valine 0.217mg 0.964mg Bran raw
Histidine 0.103mg 0.41mg Bran raw
Cholesterol 33mg 0mg Bran raw
Saturated Fat 0.15g 1.328g Pasta
Monounsaturated Fat 0.124g 2.376g Bran raw
Polyunsaturated fat 0.429g 2.766g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Bran raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
16%
Pasta
46%
Bran raw
Minerals Daily Need Coverage Score
16%
Pasta
195%
Bran raw

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 raw
Bran raw contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $3)
Which food is richer in minerals?
Bran raw
Bran raw 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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/nutrients
  2. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.