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  6. Pasta vs. Oatmeal

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 B3, vitamin A, and calcium.
  • Oatmeal's daily need coverage for iron is 60% more.
  • The glycemic index of pasta is lower.

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

Pasta vs Oatmeal 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.
Pasta
Pasta
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more CopperCopper +40.9%
Contains less SodiumSodium -87.8%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +1233.3%
Contains more PotassiumPotassium +154.2%
Contains more IronIron +422.8%
Contains more ZincZinc +10.7%
Contains more PhosphorusPhosphorus +22.2%
Contains more ManganeseManganese +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.
Pasta
Pasta
2
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%
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% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +45.5%
Contains more Vitamin AVitamin A +2066.7%
Contains more Vitamin B1Vitamin B1 +24.4%
Contains more Vitamin B2Vitamin B2 +43.3%
Contains more Vitamin B3Vitamin B3 +204.9%
Contains more Vitamin B5Vitamin B5 +73.2%
Contains more Vitamin B6Vitamin B6 +752.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pasta Oatmeal DV% diff.
Iron 1.14mg 5.96mg 60%
Vitamin B6 0.034mg 0.29mg 20%
Manganese 0.224mg 0.558mg 15%
Vitamin A 6µg 130µg 14%
Vitamin B3 0.992mg 3.025mg 13%
Cholesterol 33mg 0mg 11%
Selenium 5µg 9%
Calcium 6mg 80mg 7%
Fiber 1.7g 7%
Protein 5.15g 2.37g 6%
Vitamin B12 0.14µg 0µg 6%
Vitamin B2 0.15mg 0.215mg 5%
Folate 64µg 44µg 5%
Carbs 24.93g 11.67g 4%
Starch 10.37g 4%
Vitamin B1 0.209mg 0.26mg 4%
Calories 131kcal 68kcal 3%
Copper 0.093mg 0.066mg 3%
Vitamin B5 0.183mg 0.317mg 3%
Magnesium 18mg 26mg 2%
Phosphorus 63mg 77mg 2%
Sodium 6mg 49mg 2%
Potassium 24mg 61mg 1%
Zinc 0.56mg 0.62mg 1%
Choline 4.7mg 1%
Monounsaturated fat 0.124g 0.391g 1%
Protein per 100 calories 3.9g 3.5g N/A
Calories per 10 g protein 254kcal 287kcal N/A
Weight per 100 calories 76g 147g N/A
Fats 1.05g 1.36g 0%
Net carbs 24.93g 9.97g N/A
Sugar 0.46g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Trans fat 0.003g N/A
Saturated fat 0.15g 0.226g 0%
Polyunsaturated fat 0.429g 0.426g 0%
Tryptophan 0.065mg 0.04mg 0%
Threonine 0.134mg 0.083mg 0%
Isoleucine 0.197mg 0.105mg 0%
Leucine 0.348mg 0.2mg 0%
Lysine 0.097mg 0.135mg 0%
Methionine 0.079mg 0.04mg 0%
Phenylalanine 0.247mg 0.13mg 0%
Valine 0.217mg 0.151mg 0%
Histidine 0.103mg 0.057mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +117.3%
Contains more CarbsCarbs +113.6%
Contains more FatsFats +29.5%
Contains more WaterWater +22.6%
Contains more OtherOther +83.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -33.6%
Contains more Mono. FatMonounsaturated fat +215.3%
~equal in Polyunsaturated fat ~0.426g

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.