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Bran vs. Pasta — In-Depth Nutrition Comparison

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How are bran and pasta different?

  • Bran is richer in manganese, phosphorus, and magnesium, while pasta is higher in folate, vitamin B2, vitamin B12, and vitamin B3.
  • Bran covers your daily need for manganese, 32% more than pasta.
  • Bran contains 4 times more potassium than pasta. Bran contains 92mg of potassium, while pasta contains 24mg.

Oat bran, cooked and Pasta, fresh-refrigerated, plain, cooked types were used in this article.

Infographic

Bran vs Pasta 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.
Bran
Bran
7
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%
Pasta
Pasta
2
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%
Contains more MagnesiumMagnesium +122.2%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +283.3%
Contains more PhosphorusPhosphorus +88.9%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +330.4%
Contains more SeleniumSelenium +∞%
Contains more IronIron +29.5%
Contains more CopperCopper +40.9%
~equal in Zinc ~0.56mg

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.
Bran
Bran
1
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% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Pasta
Pasta
7
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%
Contains more Vitamin B5Vitamin B5 +18.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +30.6%
Contains more Vitamin B2Vitamin B2 +341.2%
Contains more Vitamin B3Vitamin B3 +588.9%
Contains more Vitamin B6Vitamin B6 +36%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +966.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Bran Pasta DV% diff.
Manganese 0.964mg 0.224mg 32%
Folate 6µg 64µg 15%
Selenium 7.7µg 14%
Cholesterol 0mg 33mg 11%
Fiber 2.6g 10%
Vitamin B2 0.034mg 0.15mg 9%
Phosphorus 119mg 63mg 8%
Vitamin B12 0µg 0.14µg 6%
Calories 40kcal 131kcal 5%
Magnesium 40mg 18mg 5%
Vitamin B3 0.144mg 0.992mg 5%
Protein 3.21g 5.15g 4%
Carbs 11.44g 24.93g 4%
Vitamin B1 0.16mg 0.209mg 4%
Iron 0.88mg 1.14mg 3%
Copper 0.066mg 0.093mg 3%
Potassium 92mg 24mg 2%
Vitamin A 0µg 6µg 1%
Vitamin B5 0.217mg 0.183mg 1%
Vitamin B6 0.025mg 0.034mg 1%
Polyunsaturated fat 0.339g 0.429g 1%
Protein per 100 calories 8g 3.9g N/A
Calories per 10 g protein 125kcal 254kcal N/A
Weight per 100 calories 250g 76g N/A
Fats 0.86g 1.05g 0%
Net carbs 8.84g 24.93g N/A
Calcium 10mg 6mg 0%
Zinc 0.53mg 0.56mg 0%
Sodium 1mg 6mg 0%
Saturated fat 0.163g 0.15g 0%
Monounsaturated fat 0.291g 0.124g 0%
Tryptophan 0.057mg 0.065mg 0%
Threonine 0.086mg 0.134mg 0%
Isoleucine 0.114mg 0.197mg 0%
Leucine 0.235mg 0.348mg 0%
Lysine 0.13mg 0.097mg 0%
Methionine 0.057mg 0.079mg 0%
Phenylalanine 0.155mg 0.247mg 0%
Valine 0.165mg 0.217mg 0%
Histidine 0.07mg 0.103mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Pasta
Pasta
3
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more WaterWater +22.5%
Contains more OtherOther +58.1%
Contains more ProteinProtein +60.4%
Contains more FatsFats +22.1%
Contains more CarbsCarbs +117.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
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
Pasta
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +134.7%
Contains more Poly. FatPolyunsaturated fat +26.5%
~equal in Saturated fat ~0.15g

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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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.