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Spaghetti vs. Bran — In-Depth Nutrition Comparison

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A recap on the differences between spaghetti and bran

  • Spaghetti has more selenium; however, bran is higher in manganese, vitamin B1, phosphorus, and magnesium.
  • Spaghetti covers your daily selenium needs 34% more than bran.

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

Infographic

Spaghetti vs Bran 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.
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%
Bran
Bran
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more CopperCopper +51.5%
Contains more SeleniumSelenium +242.9%
Contains more MagnesiumMagnesium +122.2%
Contains more CalciumCalcium +42.9%
Contains more PotassiumPotassium +109.1%
Contains more IronIron +76%
Contains more PhosphorusPhosphorus +105.2%
Contains more ManganeseManganese +199.4%
~equal in Zinc ~0.53mg
~equal in Sodium ~1mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Bran
Bran
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +177.8%
Contains more Vitamin B6Vitamin B6 +96%
Contains more FolateFolate +16.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +70%
Contains more Vitamin B5Vitamin B5 +93.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Spaghetti Bran DV% diff.
Selenium 26.4µg 7.7µg 34%
Manganese 0.322mg 0.964mg 28%
Vitamin B1 0.02mg 0.16mg 12%
Starch 26.01g 11%
Phosphorus 58mg 119mg 9%
Calories 158kcal 40kcal 6%
Carbs 30.86g 11.44g 6%
Magnesium 18mg 40mg 5%
Iron 0.5mg 0.88mg 5%
Protein 5.8g 3.21g 5%
Copper 0.1mg 0.066mg 4%
Fiber 1.8g 2.6g 3%
Vitamin B6 0.049mg 0.025mg 2%
Vitamin B5 0.112mg 0.217mg 2%
Vitamin B3 0.4mg 0.144mg 2%
Choline 6.4mg 1%
Vitamin B2 0.02mg 0.034mg 1%
Potassium 44mg 92mg 1%
Fats 0.93g 0.86g 0%
Net carbs 29.06g 8.84g N/A
Calcium 7mg 10mg 0%
Sugar 0.56g N/A
Zinc 0.51mg 0.53mg 0%
Sodium 1mg 1mg 0%
Vitamin E 0.06mg 0%
Folate 7µg 6µg 0%
Saturated fat 0.176g 0.163g 0%
Monounsaturated fat 0.131g 0.291g 0%
Polyunsaturated fat 0.326g 0.339g 0%
Tryptophan 0.083mg 0.057mg 0%
Threonine 0.206mg 0.086mg 0%
Isoleucine 0.228mg 0.114mg 0%
Leucine 0.44mg 0.235mg 0%
Lysine 0.133mg 0.13mg 0%
Methionine 0.065mg 0.057mg 0%
Phenylalanine 0.297mg 0.155mg 0%
Valine 0.262mg 0.165mg 0%
Histidine 0.132mg 0.07mg 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
Bran
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +80.7%
Contains more CarbsCarbs +169.8%
Contains more WaterWater +35.2%
Contains more OtherOther +75%
~equal in Fats ~0.86g

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
Bran
Bran
3
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +122.1%
~equal in Saturated fat ~0.163g
~equal in Polyunsaturated fat ~0.339g

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.