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Oat vs Pasta - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 1.067g)
Which food is lower in Cholesterol?
Oat
Oat is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 2)
Which food is cheaper?
Oat
Oat is cheaper (difference - $2.4)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oat Pasta
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Oat Pasta
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
21
Oat
12
Pasta
Mineral Summary Score
74
Oat
10
Pasta

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
8
:
0
Pasta
Contains more Iron +314%
Contains more Calcium +800%
Contains more Potassium +1687.5%
Contains more Magnesium +883.3%
Contains more Copper +573.1%
Contains more Zinc +608.9%
Contains more Phosphorus +730.2%
Contains less Sodium -66.7%
Contains more Iron +314%
Contains more Calcium +800%
Contains more Potassium +1687.5%
Contains more Magnesium +883.3%
Contains more Copper +573.1%
Contains more Zinc +608.9%
Contains more Phosphorus +730.2%
Contains less Sodium -66.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
4
:
5
Pasta
Contains more Vitamin B1 +265.1%
Contains more Vitamin B5 +637.2%
Contains more Vitamin B6 +250%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Contains more Folic acid (B9) +∞%
Equal in Vitamin B2 - 0.15
Equal in Vitamin B3 - 0.992
Contains more Vitamin B1 +265.1%
Contains more Vitamin B5 +637.2%
Contains more Vitamin B6 +250%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Contains more Folic acid (B9) +∞%
Equal in Vitamin B2 - 0.15
Equal in Vitamin B3 - 0.992

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
101%
Oat
31%
Pasta
Carbohydrates
66%
Oat
25%
Pasta
Fats
32%
Oat
5%
Pasta

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Oat Pasta Opinion
Calories 389 131 Oat
Protein 16.89 5.15 Oat
Fats 6.9 1.05 Oat
Vitamin C 0 0
Carbs 66.27 24.93 Oat
Cholesterol 0 33 Oat
Vitamin D 0 Oat
Iron 4.72 1.14 Oat
Calcium 54 6 Oat
Potassium 429 24 Oat
Magnesium 177 18 Oat
Sugars
Fiber 10.6 Oat
Copper 0.626 0.093 Oat
Zinc 3.97 0.56 Oat
Starch
Phosphorus 523 63 Oat
Sodium 2 6 Oat
Vitamin A 0 20 Pasta
Vitamin E
Vitamin D 0 Oat
Vitamin B1 0.763 0.209 Oat
Vitamin B2 0.139 0.15 Pasta
Vitamin B3 0.961 0.992 Pasta
Vitamin B5 1.349 0.183 Oat
Vitamin B6 0.119 0.034 Oat
Vitamin B12 0 0.14 Pasta
Vitamin K
Folic acid (B9) 0 57 Pasta
Trans Fat
Saturated Fat 1.217 0.15 Pasta
Monounsaturated Fat 2.178 0.124 Oat
Polyunsaturated fat 2.535 0.429 Oat
Tryptophan 0.234 0.065 Oat
Threonine 0.575 0.134 Oat
Isoleucine 0.694 0.197 Oat
Leucine 1.284 0.348 Oat
Lysine 0.701 0.097 Oat
Methionine 0.312 0.079 Oat
Phenylalanine 0.895 0.247 Oat
Valine 0.937 0.217 Oat
Histidine 0.405 0.103 Oat
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.