Oat vs. Pasta — In-Depth Nutrition Comparison
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Important differences between Oat and Pasta
- Pasta has less Manganese, Phosphorus, Copper, Vitamin B1, Iron, Magnesium, Zinc, Vitamin B5, and Potassium.
- Oat's daily need coverage for Manganese is 204% more.
- Oat has 18 times more Potassium than Pasta. Oat has 429mg of Potassium, while Pasta has 24mg.
The food varieties used in the comparison are Oats and Pasta, fresh-refrigerated, plain, cooked.
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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
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Calcium
+800%
Contains
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Iron
+314%
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Magnesium
+883.3%
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Phosphorus
+730.2%
Contains
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Potassium
+1687.5%
Contains
less
Sodium
-66.7%
Contains
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Zinc
+608.9%
Contains
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Copper
+573.1%
Contains
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Manganese
+2094.6%
Contains
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Calcium
+800%
Contains
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Iron
+314%
Contains
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Magnesium
+883.3%
Contains
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Phosphorus
+730.2%
Contains
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Potassium
+1687.5%
Contains
less
Sodium
-66.7%
Contains
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Zinc
+608.9%
Contains
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Copper
+573.1%
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Manganese
+2094.6%
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.
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Contains
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Vitamin B1
+265.1%
Contains
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Vitamin B5
+637.2%
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Vitamin B6
+250%
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Vitamin A
+∞%
Contains
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Folate
+14.3%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B2 - 0.15
Equal in Vitamin B3 - 0.992
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Vitamin B1
+265.1%
Contains
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Vitamin B5
+637.2%
Contains
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Vitamin B6
+250%
Contains
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Vitamin A
+∞%
Contains
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Folate
+14.3%
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Vitamin B12
+∞%
Equal in Vitamin B2 - 0.15
Equal in Vitamin B3 - 0.992
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+228%
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Fats
+557.1%
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Carbs
+165.8%
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Other
+454.8%
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Water
+734.1%
Contains
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Protein
+228%
Contains
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Fats
+557.1%
Contains
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Carbs
+165.8%
Contains
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Other
+454.8%
Contains
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Water
+734.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+1656.5%
Contains
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Polyunsaturated fat
+490.9%
Contains
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Saturated Fat
-87.7%
Contains
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Monounsaturated Fat
+1656.5%
Contains
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Polyunsaturated fat
+490.9%
Contains
less
Saturated Fat
-87.7%
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 Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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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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| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 55.67g | 24.93g |
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| Protein | 16.89g | 5.15g |
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| Fats | 6.9g | 1.05g |
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| Carbs | 66.27g | 24.93g |
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| Calories | 389kcal | 131kcal |
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| Fiber | 10.6g |
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| Calcium | 54mg | 6mg |
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| Iron | 4.72mg | 1.14mg |
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| Magnesium | 177mg | 18mg |
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| Phosphorus | 523mg | 63mg |
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| Potassium | 429mg | 24mg |
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| Sodium | 2mg | 6mg |
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| Zinc | 3.97mg | 0.56mg |
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| Copper | 0.626mg | 0.093mg |
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| Manganese | 4.916mg | 0.224mg |
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| Vitamin A | 0IU | 20IU |
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| Vitamin A RAE | 0µg | 6µg |
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| Vitamin B1 | 0.763mg | 0.209mg |
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| Vitamin B2 | 0.139mg | 0.15mg |
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| Vitamin B3 | 0.961mg | 0.992mg |
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| Vitamin B5 | 1.349mg | 0.183mg |
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| Vitamin B6 | 0.119mg | 0.034mg |
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| Folate | 56µg | 64µg |
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| Vitamin B12 | 0µg | 0.14µg |
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| Tryptophan | 0.234mg | 0.065mg |
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| Threonine | 0.575mg | 0.134mg |
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| Isoleucine | 0.694mg | 0.197mg |
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| Leucine | 1.284mg | 0.348mg |
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| Lysine | 0.701mg | 0.097mg |
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| Methionine | 0.312mg | 0.079mg |
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| Phenylalanine | 0.895mg | 0.247mg |
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| Valine | 0.937mg | 0.217mg |
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| Histidine | 0.405mg | 0.103mg |
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| Cholesterol | 0mg | 33mg |
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| Saturated Fat | 1.217g | 0.15g |
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| Monounsaturated Fat | 2.178g | 0.124g |
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| Polyunsaturated fat | 2.535g | 0.429g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
33%
16%
Minerals Daily Need Coverage Score
154%
16%
Comparison summary
Which food is lower in Saturated Fat?
Pasta is lower in Saturated Fat (difference - 1.067g)
Which food is lower in glycemic index?
Pasta is lower in glycemic index (difference - 10)
Which food contains less Sodium?
Oat contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Oat is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Oat is cheaper (difference - $2.4)
Which food is richer in minerals?
Oat is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.