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  6. Pasta vs. Oats

Pasta vs. Oats — In-Depth Nutrition Comparison

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Important differences between pasta and oats

  • Pasta has less manganese, phosphorus, copper, vitamin B1, iron, magnesium, zinc, vitamin B5, and potassium.
  • Oats' daily need coverage for manganese is 204% more.

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

Infographic

Pasta vs Oats 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
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%
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%
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.
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%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +14.3%
Contains more Vitamin B1Vitamin B1 +265.1%
Contains more Vitamin B5Vitamin B5 +637.2%
Contains more Vitamin B6Vitamin B6 +250%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B2 ~0.139mg
~equal in Vitamin B3 ~0.961mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more WaterWater +734.1%
Contains more ProteinProtein +228%
Contains more FatsFats +557.1%
Contains more CarbsCarbs +165.8%
Contains more OtherOther +454.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -87.7%
Contains more Mono. FatMonounsaturated fat +1656.5%
Contains more Poly. FatPolyunsaturated fat +490.9%

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