Pasta vs. Oatmeal — In-Depth Nutrition Comparison
Compare
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, 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
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.
| 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.
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +45.5% |
| Contains more Vitamin AVitamin A | +2065% |
| 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 D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated Fat | -33.6% |
| Contains more Mono. FatMonounsaturated Fat | +215.3% |
~equal in
Polyunsaturated fat
~0.426g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 131kcal | 68kcal |
|
| Protein | 5.15g | 2.37g |
|
| Fats | 1.05g | 1.36g |
|
| Net carbs | 24.93g | 9.97g |
|
| Carbs | 24.93g | 11.67g |
|
| Cholesterol | 33mg | 0mg |
|
| Magnesium | 18mg | 26mg |
|
| Calcium | 6mg | 80mg |
|
| Potassium | 24mg | 61mg |
|
| Iron | 1.14mg | 5.96mg |
|
| Sugar | 0.46g |
|
|
| Fiber | 1.7g |
|
|
| Copper | 0.093mg | 0.066mg |
|
| Zinc | 0.56mg | 0.62mg |
|
| Starch | 10.37g |
|
|
| Phosphorus | 63mg | 77mg |
|
| Sodium | 6mg | 49mg |
|
| Vitamin A | 20IU | 433IU |
|
| Vitamin A | 6µg | 130µg |
|
| Vitamin E | 0.07mg |
|
|
| Manganese | 0.224mg | 0.558mg |
|
| Selenium | 5µg |
|
|
| Vitamin B1 | 0.209mg | 0.26mg |
|
| Vitamin B2 | 0.15mg | 0.215mg |
|
| Vitamin B3 | 0.992mg | 3.025mg |
|
| Vitamin B5 | 0.183mg | 0.317mg |
|
| Vitamin B6 | 0.034mg | 0.29mg |
|
| Vitamin B12 | 0.14µg | 0µg |
|
| Vitamin K | 0.4µg |
|
|
| Folate | 64µg | 44µg |
|
| Trans Fat | 0.003g |
|
|
| Choline | 4.7mg |
|
|
| Saturated Fat | 0.15g | 0.226g |
|
| Monounsaturated Fat | 0.124g | 0.391g |
|
| Polyunsaturated fat | 0.429g | 0.426g |
|
| Tryptophan | 0.065mg | 0.04mg |
|
| Threonine | 0.134mg | 0.083mg |
|
| Isoleucine | 0.197mg | 0.105mg |
|
| Leucine | 0.348mg | 0.2mg |
|
| Lysine | 0.097mg | 0.135mg |
|
| Methionine | 0.079mg | 0.04mg |
|
| Phenylalanine | 0.247mg | 0.13mg |
|
| Valine | 0.217mg | 0.151mg |
|
| Histidine | 0.103mg | 0.057mg |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
15%
25%
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