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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.
  • Oat is lower in Cholesterol.

The food varieties used in the comparison are Oats and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Oat 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
Oat
8
:
0
Pasta
Contains more Calcium +800%
Contains more Iron +314%
Contains more Magnesium +883.3%
Contains more Phosphorus +730.2%
Contains more Potassium +1687.5%
Contains less Sodium -66.7%
Contains more Zinc +608.9%
Contains more Copper +573.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 43% 13% 27% 3% 1% 16% 31%
Contains more Calcium +800%
Contains more Iron +314%
Contains more Magnesium +883.3%
Contains more Phosphorus +730.2%
Contains more Potassium +1687.5%
Contains less Sodium -66.7%
Contains more Zinc +608.9%
Contains more Copper +573.1%

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
Oat
4
:
5
Pasta
Contains more Vitamin B1 +265.1%
Contains more Vitamin B5 +637.2%
Contains more Vitamin B6 +250%
Contains more Vitamin A +∞%
Contains more Folate +14.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.15
Equal in Vitamin B3 - 0.992
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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 B1 +265.1%
Contains more Vitamin B5 +637.2%
Contains more Vitamin B6 +250%
Contains more Vitamin A +∞%
Contains more Folate +14.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.15
Equal in Vitamin B3 - 0.992

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.
Oat Pasta
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Pasta Opinion
Net carbs 55.67g 24.93g Oat
Protein 16.89g 5.15g Oat
Fats 6.9g 1.05g Oat
Carbs 66.27g 24.93g Oat
Calories 389kcal 131kcal Oat
Starch g g
Fructose g g
Sugar g g
Fiber 10.6g g Oat
Calcium 54mg 6mg Oat
Iron 4.72mg 1.14mg Oat
Magnesium 177mg 18mg Oat
Phosphorus 523mg 63mg Oat
Potassium 429mg 24mg Oat
Sodium 2mg 6mg Oat
Zinc 3.97mg 0.56mg Oat
Copper 0.626mg 0.093mg Oat
Vitamin A 0IU 20IU Pasta
Vitamin E mg mg
Vitamin D 0IU IU Oat
Vitamin D 0µg µg Oat
Vitamin C 0mg 0mg
Vitamin B1 0.763mg 0.209mg Oat
Vitamin B2 0.139mg 0.15mg Pasta
Vitamin B3 0.961mg 0.992mg Pasta
Vitamin B5 1.349mg 0.183mg Oat
Vitamin B6 0.119mg 0.034mg Oat
Folate 56µg 64µg Pasta
Vitamin B12 0µg 0.14µg Pasta
Vitamin K µg µg
Tryptophan 0.234mg 0.065mg Oat
Threonine 0.575mg 0.134mg Oat
Isoleucine 0.694mg 0.197mg Oat
Leucine 1.284mg 0.348mg Oat
Lysine 0.701mg 0.097mg Oat
Methionine 0.312mg 0.079mg Oat
Phenylalanine 0.895mg 0.247mg Oat
Valine 0.937mg 0.217mg Oat
Histidine 0.405mg 0.103mg Oat
Cholesterol 0mg 33mg Oat
Trans Fat g g
Saturated Fat 1.217g 0.15g Pasta
Monounsaturated Fat 2.178g 0.124g Oat
Polyunsaturated fat 2.535g 0.429g Oat

Which food is preferable for your diet?

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

People also compare

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
33
Oat
16
Pasta
Mineral Summary Score
112
Oat
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
101%
Oat
31%
Pasta
Carbohydrates
66%
Oat
25%
Pasta
Fats
32%
Oat
5%
Pasta

Comparison summary

Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 1.067g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 10)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Oat
Oat is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $2.4)
Which food is richer in minerals?
Oat
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?
?
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.

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.