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Oatmeal vs. Pasta — In-Depth Nutrition Comparison

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What are the differences between Oatmeal and Pasta?

  • Oatmeal is higher in Iron, Vitamin B6, Manganese, Vitamin A RAE, Vitamin B3, and Calcium, yet Pasta is higher in Vitamin B12.
  • Oatmeal's daily need coverage for Iron is 60% more.
  • Oatmeal has 22 times more Vitamin A RAE than Pasta. While Oatmeal has 130µg of Vitamin A RAE, Pasta has only 6µg.

We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Pasta, fresh-refrigerated, plain, cooked types in this article.

Infographic

Oatmeal 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.
Oatmeal
Oatmeal
8
:
2
Pasta
Pasta
Contains more Calcium +1233.3%
Contains more Iron +422.8%
Contains more Magnesium +44.4%
Contains more Phosphorus +22.2%
Contains more Potassium +154.2%
Contains more Zinc +10.7%
Contains more Manganese +149.1%
Contains less Sodium -87.8%
Contains more Copper +40.9%
Equal in Zinc - 0.56
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Contains more Calcium +1233.3%
Contains more Iron +422.8%
Contains more Magnesium +44.4%
Contains more Phosphorus +22.2%
Contains more Potassium +154.2%
Contains more Zinc +10.7%
Contains more Manganese +149.1%
Contains less Sodium -87.8%
Contains more Copper +40.9%
Equal in Zinc - 0.56

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.
Oatmeal
Oatmeal
9
:
2
Pasta
Pasta
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 Folate +45.5%
Contains more Vitamin B12 +∞%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Pasta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
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 Folate +45.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
3
:
2
Pasta
Pasta
Contains more Fats +29.5%
Contains more Water +22.6%
Contains more Other +83.9%
Contains more Protein +117.3%
Contains more Carbs +113.6%
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Pasta
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 Fats +29.5%
Contains more Water +22.6%
Contains more Other +83.9%
Contains more Protein +117.3%
Contains more Carbs +113.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
1
:
2
Pasta
Pasta
Contains more Monounsaturated Fat +215.3%
Contains less Saturated Fat -33.6%
Equal in Polyunsaturated fat - 0.429
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Pasta
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Contains more Monounsaturated Fat +215.3%
Contains less Saturated Fat -33.6%
Equal in Polyunsaturated fat - 0.429

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Pasta
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Oatmeal Pasta Opinion
Net carbs 9.97g 24.93g Pasta
Protein 2.37g 5.15g Pasta
Fats 1.36g 1.05g Oatmeal
Carbs 11.67g 24.93g Pasta
Calories 68kcal 131kcal Pasta
Starch 10.37g Oatmeal
Sugar 0.46g Pasta
Fiber 1.7g Oatmeal
Calcium 80mg 6mg Oatmeal
Iron 5.96mg 1.14mg Oatmeal
Magnesium 26mg 18mg Oatmeal
Phosphorus 77mg 63mg Oatmeal
Potassium 61mg 24mg Oatmeal
Sodium 49mg 6mg Pasta
Zinc 0.62mg 0.56mg Oatmeal
Copper 0.066mg 0.093mg Pasta
Manganese 0.558mg 0.224mg Oatmeal
Selenium 5µg Oatmeal
Vitamin A 433IU 20IU Oatmeal
Vitamin A RAE 130µg 6µg Oatmeal
Vitamin E 0.07mg Oatmeal
Vitamin B1 0.26mg 0.209mg Oatmeal
Vitamin B2 0.215mg 0.15mg Oatmeal
Vitamin B3 3.025mg 0.992mg Oatmeal
Vitamin B5 0.317mg 0.183mg Oatmeal
Vitamin B6 0.29mg 0.034mg Oatmeal
Folate 44µg 64µg Pasta
Vitamin B12 0µg 0.14µg Pasta
Vitamin K 0.4µg Oatmeal
Tryptophan 0.04mg 0.065mg Pasta
Threonine 0.083mg 0.134mg Pasta
Isoleucine 0.105mg 0.197mg Pasta
Leucine 0.2mg 0.348mg Pasta
Lysine 0.135mg 0.097mg Oatmeal
Methionine 0.04mg 0.079mg Pasta
Phenylalanine 0.13mg 0.247mg Pasta
Valine 0.151mg 0.217mg Pasta
Histidine 0.057mg 0.103mg Pasta
Cholesterol 0mg 33mg Oatmeal
Trans Fat 0.003g Pasta
Saturated Fat 0.226g 0.15g Pasta
Monounsaturated Fat 0.391g 0.124g Oatmeal
Polyunsaturated fat 0.426g 0.429g Pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Pasta
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
27%
Oatmeal
16%
Pasta
Minerals Daily Need Coverage Score
45%
Oatmeal
16%
Pasta

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (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 - 30)
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

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.