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, 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 than pasta. While oatmeal has 130µg of vitamin A, pasta has only 6µg.
- The glycemic index of pasta is lower.
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.
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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.
| Contains more MagnesiumMagnesium | +44.4% |
| Contains more CalciumCalcium | +1233.3% |
| Contains more PotassiumPotassium | +154.2% |
| Contains more IronIron | +422.8% |
| Contains more PhosphorusPhosphorus | +22.2% |
| Contains more ManganeseManganese | +149.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CopperCopper | +40.9% |
| Contains less SodiumSodium | -87.8% |
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.
| Contains more Vitamin AVitamin A | +2066.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +24.4% |
| Contains more Vitamin B2Vitamin B2 | +43.3% |
| Contains more Vitamin B3Vitamin B3 | +204.9% |
| Contains more Vitamin B5Vitamin B5 | +73.2% |
| Contains more Vitamin B6Vitamin B6 | +752.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +45.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +29.5% |
| Contains more WaterWater | +22.6% |
| Contains more OtherOther | +83.9% |
| Contains more ProteinProtein | +117.3% |
| Contains more CarbsCarbs | +113.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +215.3% |
| Contains less Sat. FatSaturated fat | -33.6% |
~equal in
Polyunsaturated fat
~0.429g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 5.96mg | 1.14mg | 60% |
| Vitamin B6 | 0.29mg | 0.034mg | 20% |
| Manganese | 0.558mg | 0.224mg | 15% |
| Vitamin A | 130µg | 6µg | 14% |
| Vitamin B3 | 3.025mg | 0.992mg | 13% |
| Cholesterol | 0mg | 33mg | 11% |
| Selenium | 5µg | 9% | |
| Calcium | 80mg | 6mg | 7% |
| Fiber | 1.7g | 7% | |
| Protein | 2.37g | 5.15g | 6% |
| Vitamin B12 | 0µg | 0.14µg | 6% |
| Folate | 44µg | 64µg | 5% |
| Vitamin B2 | 0.215mg | 0.15mg | 5% |
| Vitamin B1 | 0.26mg | 0.209mg | 4% |
| Starch | 10.37g | 4% | |
| Carbs | 11.67g | 24.93g | 4% |
| Vitamin B5 | 0.317mg | 0.183mg | 3% |
| Calories | 68kcal | 131kcal | 3% |
| Copper | 0.066mg | 0.093mg | 3% |
| Sodium | 49mg | 6mg | 2% |
| Phosphorus | 77mg | 63mg | 2% |
| Magnesium | 26mg | 18mg | 2% |
| Choline | 4.7mg | 1% | |
| Zinc | 0.62mg | 0.56mg | 1% |
| Potassium | 61mg | 24mg | 1% |
| Monounsaturated fat | 0.391g | 0.124g | 1% |
| Fats | 1.36g | 1.05g | 0% |
| Net carbs | 9.97g | 24.93g | N/A |
| Sugar | 0.46g | N/A | |
| Vitamin E | 0.07mg | 0% | |
| Vitamin K | 0.4µg | 0% | |
| Trans fat | 0.003g | N/A | |
| Saturated fat | 0.226g | 0.15g | 0% |
| Polyunsaturated fat | 0.426g | 0.429g | 0% |
| Tryptophan | 0.04mg | 0.065mg | 0% |
| Threonine | 0.083mg | 0.134mg | 0% |
| Isoleucine | 0.105mg | 0.197mg | 0% |
| Leucine | 0.2mg | 0.348mg | 0% |
| Lysine | 0.135mg | 0.097mg | 0% |
| Methionine | 0.04mg | 0.079mg | 0% |
| Phenylalanine | 0.13mg | 0.247mg | 0% |
| Valine | 0.151mg | 0.217mg | 0% |
| Histidine | 0.057mg | 0.103mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
15%
Minerals Daily Need Coverage Score
45%
16%
Comparison summary
Which food is lower in Sugar?
Pasta is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Pasta contains less Sodium (difference - 43mg)
Which food is lower in Saturated fat?
Pasta is lower in Saturated fat (difference - 0.076g)
Which food is lower in glycemic index?
Pasta is lower in glycemic index (difference - 30)
Which food is lower in Cholesterol?
Oatmeal is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Oatmeal is cheaper (difference - $3)
Which food is richer in minerals?
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins