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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, 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.

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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Pasta
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%
Equal in Zinc - 0.56
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 2% 3% 13% 31% 16% 27% 1%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
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 Vitamin B12 +∞%
Contains more Folate +45.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 53% 35% 19% 11% 8% 18% 0% 48%
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 Folate +45.5%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
27
Oatmeal
16
Pasta
Mineral Summary Score
44
Oatmeal
17
Pasta

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 food.
Protein
14%
Oatmeal
31%
Pasta
Carbohydrates
12%
Oatmeal
25%
Pasta
Fats
6%
Oatmeal
5%
Pasta

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

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

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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

All nutrients comparison - raw data values

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

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.