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  6. Spaghetti vs. Bran raw

Spaghetti vs. Bran raw — In-Depth Nutrition Comparison

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The main differences between spaghetti and bran raw

  • Spaghetti contains less manganese, phosphorus, vitamin B1, iron, fiber, magnesium, selenium, copper, vitamin B5, and zinc than bran raw.
  • Daily need coverage for manganese for bran raw is 231% higher.

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

Infographic

Spaghetti vs Bran raw 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.
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%
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 less SodiumSodium -75%
Contains more MagnesiumMagnesium +1205.6%
Contains more CalciumCalcium +728.6%
Contains more PotassiumPotassium +1186.4%
Contains more IronIron +982%
Contains more CopperCopper +303%
Contains more ZincZinc +509.8%
Contains more PhosphorusPhosphorus +1165.5%
Contains more ManganeseManganese +1648.4%
Contains more SeleniumSelenium +71.2%

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.
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% 1.2% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3%
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% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin EVitamin E +1583.3%
Contains more Vitamin B1Vitamin B1 +5750%
Contains more Vitamin B2Vitamin B2 +1000%
Contains more Vitamin B3Vitamin B3 +133.5%
Contains more Vitamin B5Vitamin B5 +1233.9%
Contains more Vitamin B6Vitamin B6 +236.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +642.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spaghetti Bran raw DV% diff.
Manganese 0.322mg 5.63mg 231%
Phosphorus 58mg 734mg 97%
Vitamin B1 0.02mg 1.17mg 96%
Iron 0.5mg 5.41mg 61%
Fiber 1.8g 15.4g 54%
Magnesium 18mg 235mg 52%
Copper 0.1mg 0.403mg 34%
Selenium 26.4µg 45.2µg 34%
Vitamin B5 0.112mg 1.494mg 28%
Zinc 0.51mg 3.11mg 24%
Protein 5.8g 17.3g 23%
Polyunsaturated fat 0.326g 2.766g 16%
Potassium 44mg 566mg 15%
Vitamin B2 0.02mg 0.22mg 15%
Carbs 30.86g 66.22g 12%
Starch 26.01g 11%
Folate 7µg 52µg 11%
Fats 0.93g 7.03g 9%
Vitamin B6 0.049mg 0.165mg 9%
Vitamin E 0.06mg 1.01mg 6%
Monounsaturated fat 0.131g 2.376g 6%
Calcium 7mg 58mg 5%
Choline 6.4mg 32.2mg 5%
Saturated fat 0.176g 1.328g 5%
Calories 158kcal 246kcal 4%
Vitamin B3 0.4mg 0.934mg 3%
Vitamin K 0µg 3.2µg 3%
Protein per 100 calories 3.7g 7g N/A
Calories per 10 g protein 272kcal 142kcal N/A
Weight per 100 calories 63g 41g N/A
Unsaturated / Saturated Fat ratio 2.6 3.9 N/A
Net carbs 29.06g 50.82g N/A
Sugar 0.56g 1.45g N/A
Sodium 1mg 4mg 0%
Tryptophan 0.083mg 0.335mg 0%
Threonine 0.206mg 0.502mg 0%
Isoleucine 0.228mg 0.668mg 0%
Leucine 0.44mg 1.374mg 0%
Lysine 0.133mg 0.76mg 0%
Methionine 0.065mg 0.335mg 0%
Phenylalanine 0.297mg 0.908mg 0%
Valine 0.262mg 0.964mg 0%
Histidine 0.132mg 0.41mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 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 +848.5%
Contains more ProteinProtein +198.3%
Contains more FatsFats +655.9%
Contains more CarbsCarbs +114.6%
Contains more OtherOther +935.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 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 -86.7%
Contains more Mono. FatMonounsaturated fat +1713.7%
Contains more Poly. FatPolyunsaturated fat +748.5%

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.