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Oats vs. Pasta — In-Depth Nutrition Comparison

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Important differences between oats and pasta

  • Pasta has less manganese, phosphorus, copper, vitamin B1, iron, magnesium, zinc, vitamin B5, and potassium.
  • Oats' daily need coverage for manganese is 204% more.
  • Oats have 18 times more potassium than pasta. Oats have 429mg of potassium, while pasta has 24mg.

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

Infographic

Oats 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.
Oats
Oats
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Pasta
Pasta
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +883.3%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +1687.5%
Contains more IronIron +314%
Contains more CopperCopper +573.1%
Contains more ZincZinc +608.9%
Contains more PhosphorusPhosphorus +730.2%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +2094.6%
~equal in Selenium ~µg

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.
Oats
Oats
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Pasta
Pasta
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 2% 0% 52% 35% 19% 11% 7.8% 18% 0% 48%
Contains more Vitamin B1Vitamin B1 +265.1%
Contains more Vitamin B5Vitamin B5 +637.2%
Contains more Vitamin B6Vitamin B6 +250%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +14.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B2 ~0.15mg
~equal in Vitamin B3 ~0.992mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Oats Pasta DV% diff.
Manganese 4.916mg 0.224mg 204%
Phosphorus 523mg 63mg 66%
Copper 0.626mg 0.093mg 59%
Vitamin B1 0.763mg 0.209mg 46%
Iron 4.72mg 1.14mg 45%
Fiber 10.6g 42%
Magnesium 177mg 18mg 38%
Zinc 3.97mg 0.56mg 31%
Protein 16.89g 5.15g 23%
Vitamin B5 1.349mg 0.183mg 23%
Carbs 66.27g 24.93g 14%
Polyunsaturated fat 2.535g 0.429g 14%
Calories 389kcal 131kcal 13%
Potassium 429mg 24mg 12%
Cholesterol 0mg 33mg 11%
Fats 6.9g 1.05g 9%
Vitamin B6 0.119mg 0.034mg 7%
Vitamin B12 0µg 0.14µg 6%
Calcium 54mg 6mg 5%
Saturated fat 1.217g 0.15g 5%
Monounsaturated fat 2.178g 0.124g 5%
Folate 56µg 64µg 2%
Vitamin A 0µg 6µg 1%
Vitamin B2 0.139mg 0.15mg 1%
Protein per 100 calories 4.3g 3.9g N/A
Calories per 10 g protein 230kcal 254kcal N/A
Weight per 100 calories 26g 76g N/A
Unsaturated / Saturated Fat ratio 3.9 3.7 N/A
Net carbs 55.67g 24.93g N/A
Sodium 2mg 6mg 0%
Vitamin B3 0.961mg 0.992mg 0%
Tryptophan 0.234mg 0.065mg 0%
Threonine 0.575mg 0.134mg 0%
Isoleucine 0.694mg 0.197mg 0%
Leucine 1.284mg 0.348mg 0%
Lysine 0.701mg 0.097mg 0%
Methionine 0.312mg 0.079mg 0%
Phenylalanine 0.895mg 0.247mg 0%
Valine 0.937mg 0.217mg 0%
Histidine 0.405mg 0.103mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Pasta
Pasta
1
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 ProteinProtein +228%
Contains more FatsFats +557.1%
Contains more CarbsCarbs +165.8%
Contains more OtherOther +454.8%
Contains more WaterWater +734.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +1656.5%
Contains more Poly. FatPolyunsaturated fat +490.9%
Contains less Sat. FatSaturated fat -87.7%

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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. Oats - 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.