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Bran vs. Spinach pasta — In-Depth Nutrition Comparison

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How are bran and spinach pasta different?

  • Spinach pasta has more folate, vitamin B1, iron, vitamin B2, vitamin B6, vitamin B3, protein, carbs, and copper than bran.
  • Daily need coverage for folate for spinach pasta is 43% higher.

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

Infographic

Bran vs Spinach pasta infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Bran
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%
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%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +23.4%
Contains more SeleniumSelenium +∞%
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%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Bran
Bran
0
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%
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% 8.3% 0% 152% 92% 65% 41% 73% 39% 0% 133%
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 D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Bran Spinach pasta DV% diff.
Folate 6µg 177µg 43%
Vitamin B1 0.16mg 0.609mg 37%
Iron 0.88mg 3.3mg 30%
Vitamin B2 0.034mg 0.398mg 28%
Cholesterol 0mg 73mg 24%
Vitamin B6 0.025mg 0.315mg 22%
Vitamin B3 0.144mg 3.46mg 21%
Protein 3.21g 11.26g 16%
Carbs 11.44g 55.72g 15%
Copper 0.066mg 0.197mg 15%
Selenium 7.7µg 14%
Vitamin B12 0µg 0.31µg 13%
Calories 40kcal 289kcal 12%
Fiber 2.6g 10%
Vitamin B5 0.217mg 0.688mg 9%
Zinc 0.53mg 1.4mg 8%
Manganese 0.964mg 0.781mg 8%
Magnesium 40mg 63mg 5%
Potassium 92mg 272mg 5%
Phosphorus 119mg 148mg 4%
Calcium 10mg 43mg 3%
Vitamin A 0µg 25µg 3%
Fats 0.86g 2.1g 2%
Sodium 1mg 27mg 1%
Saturated fat 0.163g 0.483g 1%
Monounsaturated fat 0.291g 0.659g 1%
Polyunsaturated fat 0.339g 0.467g 1%
Protein per 100 calories 8g 3.9g N/A
Calories per 10 g protein 125kcal 257kcal N/A
Weight per 100 calories 250g 35g N/A
Unsaturated / Saturated Fat ratio 3.9 2.3 N/A
Net carbs 8.84g 55.72g N/A
Tryptophan 0.057mg 0.15mg 0%
Threonine 0.086mg 0.352mg 0%
Isoleucine 0.114mg 0.488mg 0%
Leucine 0.235mg 0.813mg 0%
Lysine 0.13mg 0.336mg 0%
Methionine 0.057mg 0.208mg 0%
Phenylalanine 0.155mg 0.56mg 0%
Valine 0.165mg 0.544mg 0%
Histidine 0.07mg 0.237mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
11% 2% 56% 30%
Protein: 11.26 g
Fats: 2.1 g
Carbs: 55.72 g
Water: 30.1 g
Other: 0.82 g
Contains more WaterWater +179.1%
Contains more ProteinProtein +250.8%
Contains more FatsFats +144.2%
Contains more CarbsCarbs +387.1%

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
30% 41% 29%
Saturated fat: Sat. Fat 0.483 g
Monounsaturated fat: Mono. Fat 0.659 g
Polyunsaturated fat: Poly. Fat 0.467 g
Contains less Sat. FatSaturated fat -66.3%
Contains more Mono. FatMonounsaturated fat +126.5%
Contains more Poly. FatPolyunsaturated fat +37.8%

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