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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.
Spinach pasta
Spinach pasta
7
:
3
Bran
Bran
Contains more Calcium +330%
Contains more Iron +275%
Contains more Magnesium +57.5%
Contains more Phosphorus +24.4%
Contains more Potassium +195.7%
Contains more Zinc +164.2%
Contains more Copper +198.5%
Contains less Sodium -96.3%
Contains more Manganese +23.4%
Spinach pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 124% 45% 64% 24% 4% 39% 66% 102% 0%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +330%
Contains more Iron +275%
Contains more Magnesium +57.5%
Contains more Phosphorus +24.4%
Contains more Potassium +195.7%
Contains more Zinc +164.2%
Contains more Copper +198.5%
Contains less Sodium -96.3%
Contains more Manganese +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.
Spinach pasta
Spinach pasta
8
:
1
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B1 +280.6%
Contains more Vitamin B2 +1070.6%
Contains more Vitamin B3 +2302.8%
Contains more Vitamin B5 +217.1%
Contains more Vitamin B6 +1160%
Contains more Folate +2850%
Contains more Vitamin B12 +∞%
Spinach pasta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 15% 0% 0% 0% 153% 92% 65% 42% 73% 133% 39% 0%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +280.6%
Contains more Vitamin B2 +1070.6%
Contains more Vitamin B3 +2302.8%
Contains more Vitamin B5 +217.1%
Contains more Vitamin B6 +1160%
Contains more Folate +2850%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach pasta
Spinach pasta
4
:
1
Bran
Bran
Contains more Protein +250.8%
Contains more Fats +144.2%
Contains more Carbs +387.1%
Contains more Other +67.3%
Contains more Water +179.1%
Spinach pasta
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
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +250.8%
Contains more Fats +144.2%
Contains more Carbs +387.1%
Contains more Other +67.3%
Contains more Water +179.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach pasta
Spinach pasta
2
:
1
Bran
Bran
Contains more Monounsaturated Fat +126.5%
Contains more Polyunsaturated fat +37.8%
Contains less Saturated Fat -66.3%
Spinach pasta
30% 41% 29%
Saturated Fat: 0.483 g
Monounsaturated Fat: 0.659 g
Polyunsaturated fat: 0.467 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +126.5%
Contains more Polyunsaturated fat +37.8%
Contains less Saturated 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 Sodium ok
Lower in Cholesterol 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
Net carbs 55.72g 8.84g Spinach pasta
Protein 11.26g 3.21g Spinach pasta
Fats 2.1g 0.86g Spinach pasta
Carbs 55.72g 11.44g Spinach pasta
Calories 289kcal 40kcal Spinach pasta
Fiber 2.6g Bran
Calcium 43mg 10mg Spinach pasta
Iron 3.3mg 0.88mg Spinach pasta
Magnesium 63mg 40mg Spinach pasta
Phosphorus 148mg 119mg Spinach pasta
Potassium 272mg 92mg Spinach pasta
Sodium 27mg 1mg Bran
Zinc 1.4mg 0.53mg Spinach pasta
Copper 0.197mg 0.066mg Spinach pasta
Manganese 0.781mg 0.964mg Bran
Selenium 7.7µg Bran
Vitamin A 241IU 0IU Spinach pasta
Vitamin A RAE 25µg 0µg Spinach pasta
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
Folate 177µg 6µg Spinach pasta
Vitamin B12 0.31µg 0µg 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
Cholesterol 73mg 0mg Bran
Saturated Fat 0.483g 0.163g Bran
Monounsaturated Fat 0.659g 0.291g Spinach pasta
Polyunsaturated fat 0.467g 0.339g Spinach pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach pasta Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
51%
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 contains less Sodium?
Bran
Bran contains less Sodium (difference - 26mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 73mg)
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.