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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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +1205.6%
Contains more CalciumCalcium +866.7%
Contains more PotassiumPotassium +2258.3%
Contains more IronIron +374.6%
Contains more CopperCopper +333.3%
Contains more ZincZinc +455.4%
Contains more PhosphorusPhosphorus +1065.1%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +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
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 2% 0% 52% 35% 19% 11% 7.8% 18% 0% 48%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +23.1%
Contains more Vitamin B1Vitamin B1 +459.8%
Contains more Vitamin B2Vitamin B2 +46.7%
Contains more Vitamin B5Vitamin B5 +716.4%
Contains more Vitamin B6Vitamin B6 +385.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.934mg

All nutrients comparison - raw data values

Nutrient Pasta Bran raw DV% diff.
Manganese 0.224mg 5.63mg 235%
Phosphorus 63mg 734mg 96%
Selenium 45.2µg 82%
Vitamin B1 0.209mg 1.17mg 80%
Fiber 15.4g 62%
Iron 1.14mg 5.41mg 53%
Magnesium 18mg 235mg 52%
Copper 0.093mg 0.403mg 34%
Vitamin B5 0.183mg 1.494mg 26%
Protein 5.15g 17.3g 24%
Zinc 0.56mg 3.11mg 23%
Potassium 24mg 566mg 16%
Polyunsaturated fat 0.429g 2.766g 16%
Carbs 24.93g 66.22g 14%
Cholesterol 33mg 0mg 11%
Vitamin B6 0.034mg 0.165mg 10%
Fats 1.05g 7.03g 9%
Vitamin E 1.01mg 7%
Calories 131kcal 246kcal 6%
Vitamin B12 0.14µg 0µg 6%
Choline 32.2mg 6%
Monounsaturated fat 0.124g 2.376g 6%
Calcium 6mg 58mg 5%
Vitamin B2 0.15mg 0.22mg 5%
Saturated fat 0.15g 1.328g 5%
Vitamin K 3.2µg 3%
Folate 64µg 52µg 3%
Vitamin A 6µg 0µg 1%
Protein per 100 calories 3.9g 7g N/A
Calories per 10 g protein 254kcal 142kcal N/A
Weight per 100 calories 76g 41g N/A
Unsaturated / Saturated Fat ratio 3.7 3.9 N/A
Net carbs 24.93g 50.82g N/A
Sugar 1.45g N/A
Sodium 6mg 4mg 0%
Vitamin B3 0.992mg 0.934mg 0%
Tryptophan 0.065mg 0.335mg 0%
Threonine 0.134mg 0.502mg 0%
Isoleucine 0.197mg 0.668mg 0%
Leucine 0.348mg 1.374mg 0%
Lysine 0.097mg 0.76mg 0%
Methionine 0.079mg 0.335mg 0%
Phenylalanine 0.247mg 0.908mg 0%
Valine 0.217mg 0.964mg 0%
Histidine 0.103mg 0.41mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -88.7%
Contains more Mono. FatMonounsaturated fat +1816.1%
Contains more Poly. FatPolyunsaturated fat +544.8%

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.