Pasta vs. Oatmeal — In-Depth Nutrition Comparison
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What are the differences between Pasta and Oatmeal?
- Pasta is higher in Vitamin B12, yet Oatmeal is higher in Iron, Vitamin B6, Manganese, Vitamin A RAE, Vitamin B3, and Calcium.
- Oatmeal's daily need coverage for Iron is 60% more.
We used Pasta, fresh-refrigerated, plain, cooked and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
less
Sodium
-87.8%
Contains
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Copper
+40.9%
Contains
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Calcium
+1233.3%
Contains
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Iron
+422.8%
Contains
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Magnesium
+44.4%
Contains
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Phosphorus
+22.2%
Contains
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Potassium
+154.2%
Contains
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Zinc
+10.7%
Contains
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Manganese
+149.1%
Contains
less
Sodium
-87.8%
Contains
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Copper
+40.9%
Contains
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Calcium
+1233.3%
Contains
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Iron
+422.8%
Contains
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Magnesium
+44.4%
Contains
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Phosphorus
+22.2%
Contains
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Potassium
+154.2%
Contains
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Zinc
+10.7%
Contains
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Manganese
+149.1%
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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Folate
+45.5%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+2065%
Contains
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Vitamin B1
+24.4%
Contains
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Vitamin B2
+43.3%
Contains
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Vitamin B3
+204.9%
Contains
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Vitamin B5
+73.2%
Contains
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Vitamin B6
+752.9%
Contains
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Folate
+45.5%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+2065%
Contains
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Vitamin B1
+24.4%
Contains
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Vitamin B2
+43.3%
Contains
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Vitamin B3
+204.9%
Contains
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Vitamin B5
+73.2%
Contains
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Vitamin B6
+752.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+117.3%
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Carbs
+113.6%
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Fats
+29.5%
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Water
+22.6%
Contains
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Other
+83.9%
Contains
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Protein
+117.3%
Contains
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Carbs
+113.6%
Contains
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Fats
+29.5%
Contains
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Water
+22.6%
Contains
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Other
+83.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-33.6%
Contains
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Monounsaturated Fat
+215.3%
Equal in Polyunsaturated fat - 0.426
Contains
less
Saturated Fat
-33.6%
Contains
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Monounsaturated Fat
+215.3%
Equal in Polyunsaturated fat - 0.426
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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Opinion |
| Net carbs | 24.93g | 9.97g |
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| Protein | 5.15g | 2.37g |
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| Fats | 1.05g | 1.36g |
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| Carbs | 24.93g | 11.67g |
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| Calories | 131kcal | 68kcal |
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| Starch | 10.37g |
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| Sugar | 0.46g |
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| Fiber | 1.7g |
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| Calcium | 6mg | 80mg |
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| Iron | 1.14mg | 5.96mg |
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| Magnesium | 18mg | 26mg |
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| Phosphorus | 63mg | 77mg |
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| Potassium | 24mg | 61mg |
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| Sodium | 6mg | 49mg |
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| Zinc | 0.56mg | 0.62mg |
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| Copper | 0.093mg | 0.066mg |
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| Manganese | 0.224mg | 0.558mg |
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| Selenium | 5µg |
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| Vitamin A | 20IU | 433IU |
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| Vitamin A RAE | 6µg | 130µg |
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| Vitamin E | 0.07mg |
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| Vitamin B1 | 0.209mg | 0.26mg |
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| Vitamin B2 | 0.15mg | 0.215mg |
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| Vitamin B3 | 0.992mg | 3.025mg |
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| Vitamin B5 | 0.183mg | 0.317mg |
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| Vitamin B6 | 0.034mg | 0.29mg |
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| Folate | 64µg | 44µg |
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| Vitamin B12 | 0.14µg | 0µg |
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| Vitamin K | 0.4µg |
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| Tryptophan | 0.065mg | 0.04mg |
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| Threonine | 0.134mg | 0.083mg |
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| Isoleucine | 0.197mg | 0.105mg |
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| Leucine | 0.348mg | 0.2mg |
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| Lysine | 0.097mg | 0.135mg |
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| Methionine | 0.079mg | 0.04mg |
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| Phenylalanine | 0.247mg | 0.13mg |
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| Valine | 0.217mg | 0.151mg |
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| Histidine | 0.103mg | 0.057mg |
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| Cholesterol | 33mg | 0mg |
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| Trans Fat | 0.003g |
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| Saturated Fat | 0.15g | 0.226g |
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| Monounsaturated Fat | 0.124g | 0.391g |
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| Polyunsaturated fat | 0.429g | 0.426g |
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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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People also compare
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
16%
27%
Minerals Daily Need Coverage Score
16%
45%
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