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Spinach pasta vs. Bran — In-Depth Nutrition Comparison

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How are Spinach pasta and Bran different?

  • Spinach pasta has more Folate, Vitamin B1, Iron, Vitamin B2, Vitamin B6, Vitamin B3, Copper, Vitamin B12, and Vitamin B5 than Bran.
  • Daily need coverage for Folate from Spinach pasta is 43% higher.

Pasta, fresh-refrigerated, spinach, as purchased and Oat bran, cooked are the varieties used in this article.

Infographic

Spinach pasta 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 45% 13% 24% 124% 66% 38% 63% 3.5% 102% 0%
Bran
3
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 MagnesiumMagnesium +57.5%
Contains more CalciumCalcium +330%
Contains more PotassiumPotassium +195.7%
Contains more IronIron +275%
Contains more CopperCopper +198.5%
Contains more ZincZinc +164.2%
Contains more PhosphorusPhosphorus +24.4%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +23.4%

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.
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% 14% 0% 0% 152% 92% 65% 41% 73% 39% 0% 133% 0%
Bran
0
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +280.6%
Contains more Vitamin B2Vitamin B2 +1070.6%
Contains more Vitamin B3Vitamin B3 +2302.8%
Contains more Vitamin B5Vitamin B5 +217.1%
Contains more Vitamin B6Vitamin B6 +1160%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +2850%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 2% 56% 30%
Protein: 11.26 g
Fats: 2.1 g
Carbs: 55.72 g
Water: 30.1 g
Other: 0.82 g
Bran
1
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 +250.8%
Contains more FatsFats +144.2%
Contains more CarbsCarbs +387.1%
Contains more OtherOther +67.3%
Contains more WaterWater +179.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 41% 29%
Saturated Fat: Sat. Fat 0.483 g
Monounsaturated Fat: Mono. Fat 0.659 g
Polyunsaturated fat: Poly. Fat 0.467 g
Bran
1
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 +126.5%
Contains more Poly. FatPolyunsaturated fat +37.8%
Contains less Sat. FatSaturated Fat -66.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach pasta Bran
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Spinach pasta Bran Opinion
Calories 289kcal 40kcal Spinach pasta
Protein 11.26g 3.21g Spinach pasta
Fats 2.1g 0.86g Spinach pasta
Net carbs 55.72g 8.84g Spinach pasta
Carbs 55.72g 11.44g Spinach pasta
Cholesterol 73mg 0mg Bran
Magnesium 63mg 40mg Spinach pasta
Calcium 43mg 10mg Spinach pasta
Potassium 272mg 92mg Spinach pasta
Iron 3.3mg 0.88mg Spinach pasta
Fiber 2.6g Bran
Copper 0.197mg 0.066mg Spinach pasta
Zinc 1.4mg 0.53mg Spinach pasta
Phosphorus 148mg 119mg Spinach pasta
Sodium 27mg 1mg Bran
Vitamin A 241IU 0IU Spinach pasta
Vitamin A RAE 25µg 0µg Spinach pasta
Manganese 0.781mg 0.964mg Bran
Selenium 7.7µg Bran
Vitamin B1 0.609mg 0.16mg Spinach pasta
Vitamin B2 0.398mg 0.034mg Spinach pasta
Vitamin B3 3.46mg 0.144mg Spinach pasta
Vitamin B5 0.688mg 0.217mg Spinach pasta
Vitamin B6 0.315mg 0.025mg Spinach pasta
Vitamin B12 0.31µg 0µg Spinach pasta
Folate 177µg 6µg Spinach pasta
Saturated Fat 0.483g 0.163g Bran
Monounsaturated Fat 0.659g 0.291g Spinach pasta
Polyunsaturated fat 0.467g 0.339g Spinach pasta
Tryptophan 0.15mg 0.057mg Spinach pasta
Threonine 0.352mg 0.086mg Spinach pasta
Isoleucine 0.488mg 0.114mg Spinach pasta
Leucine 0.813mg 0.235mg Spinach pasta
Lysine 0.336mg 0.13mg Spinach pasta
Methionine 0.208mg 0.057mg Spinach pasta
Phenylalanine 0.56mg 0.155mg Spinach pasta
Valine 0.544mg 0.165mg Spinach pasta
Histidine 0.237mg 0.07mg Spinach pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach pasta Bran
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
47%
Spinach pasta
6%
Bran
Minerals Daily Need Coverage Score
48%
Spinach pasta
33%
Bran

Comparison summary

Which food is richer in minerals?
Spinach pasta
Spinach pasta is relatively richer in minerals
Which food is lower in glycemic index?
Spinach pasta
Spinach pasta is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Spinach pasta
Spinach pasta is relatively richer in vitamins
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 73mg)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.32g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Spinach pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169729/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.