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Pasta vs Oatmeal - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Pasta
Pasta contains less Sugars (difference - 0.46g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 43mg)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 0.076g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 28)
Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $3)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins

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.
Pasta Oatmeal
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pasta Oatmeal
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
12
Pasta
21
Oatmeal
Mineral Summary Score
10
Pasta
25
Oatmeal

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
Pasta
2
:
Contains more Copper +40.9%
Contains less Sodium -87.8%
Contains more Iron +422.8%
Contains more Calcium +1233.3%
Contains more Potassium +154.2%
Contains more Magnesium +44.4%
Contains more Zinc +10.7%
Contains more Phosphorus +22.2%
Contains more Copper +40.9%
Contains less Sodium -87.8%
Contains more Iron +422.8%
Contains more Calcium +1233.3%
Contains more Potassium +154.2%
Contains more Magnesium +44.4%
Contains more Zinc +10.7%
Contains more Phosphorus +22.2%

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
Pasta
2
:
Contains more Vitamin B12 +∞%
Contains more Folic acid (B9) +46.2%
Contains more Vitamin A +2065%
Contains more Vitamin B1 +24.4%
Contains more Vitamin B2 +43.3%
Contains more Vitamin B3 +204.9%
Contains more Vitamin B5 +73.2%
Contains more Vitamin B6 +752.9%
Contains more Vitamin B12 +∞%
Contains more Folic acid (B9) +46.2%
Contains more Vitamin A +2065%
Contains more Vitamin B1 +24.4%
Contains more Vitamin B2 +43.3%
Contains more Vitamin B3 +204.9%
Contains more Vitamin B5 +73.2%
Contains more Vitamin B6 +752.9%

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
31%
Pasta
14%
Oatmeal
Carbohydrates
25%
Pasta
12%
Oatmeal
Fats
5%
Pasta
6%
Oatmeal

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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 Pasta Oatmeal Opinion
Calories 131 68 Pasta
Protein 5.15 2.37 Pasta
Fats 1.05 1.36 Oatmeal
Vitamin C 0 0
Carbs 24.93 11.67 Pasta
Cholesterol 33 0 Oatmeal
Vitamin D 0 Oatmeal
Iron 1.14 5.96 Oatmeal
Calcium 6 80 Oatmeal
Potassium 24 61 Oatmeal
Magnesium 18 26 Oatmeal
Sugars 0.46 Oatmeal
Fiber 1.7 Oatmeal
Copper 0.093 0.066 Pasta
Zinc 0.56 0.62 Oatmeal
Starch 10.37 Oatmeal
Phosphorus 63 77 Oatmeal
Sodium 6 49 Pasta
Vitamin A 20 433 Oatmeal
Vitamin E 0.07 Oatmeal
Vitamin D 0 Oatmeal
Vitamin B1 0.209 0.26 Oatmeal
Vitamin B2 0.15 0.215 Oatmeal
Vitamin B3 0.992 3.025 Oatmeal
Vitamin B5 0.183 0.317 Oatmeal
Vitamin B6 0.034 0.29 Oatmeal
Vitamin B12 0.14 0 Pasta
Vitamin K 0.4 Oatmeal
Folic acid (B9) 57 39 Pasta
Trans Fat 0.003 Pasta
Saturated Fat 0.15 0.226 Pasta
Monounsaturated Fat 0.124 0.391 Oatmeal
Polyunsaturated fat 0.429 0.426 Pasta
Tryptophan 0.065 0.04 Pasta
Threonine 0.134 0.083 Pasta
Isoleucine 0.197 0.105 Pasta
Leucine 0.348 0.2 Pasta
Lysine 0.097 0.135 Oatmeal
Methionine 0.079 0.04 Pasta
Phenylalanine 0.247 0.13 Pasta
Valine 0.217 0.151 Pasta
Histidine 0.103 0.057 Pasta
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.