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  6. Oatmeal vs. Pasta, dry, enriched

Oatmeal vs. Pasta, dry, enriched — In-Depth Nutrition Comparison

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Summary of differences between oatmeal and pasta, dry, enriched

  • Oatmeal has more iron and vitamin B6, while pasta, dry, enriched has more selenium, vitamin B1, folate, vitamin B3, copper, phosphorus, manganese, and vitamin B2.
  • Pasta, dry, enriched covers your daily need for selenium, 106% more than oatmeal.
  • Oatmeal contains 2 times more vitamin B6 than pasta, dry, enriched. While oatmeal contains 0.29mg of vitamin B6, pasta, dry, enriched contains only 0.142mg.

These are the specific foods used in this comparison Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Pasta, dry, enriched.

Infographic

Oatmeal vs Pasta, dry, enriched 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 6.3% 20% 124% 96% 38% 81% 0.78% 120% 345%
Contains more CalciumCalcium +281%
Contains more IronIron +80.6%
Contains more MagnesiumMagnesium +103.8%
Contains more PotassiumPotassium +265.6%
Contains more CopperCopper +337.9%
Contains more ZincZinc +127.4%
Contains more PhosphorusPhosphorus +145.5%
Contains less SodiumSodium -87.8%
Contains more ManganeseManganese +64.3%
Contains more SeleniumSelenium +1164%

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.
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%
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% 2.2% 223% 92% 135% 26% 33% 0% 0.25% 178%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +104.2%
Contains more Vitamin KVitamin K +300%
Contains more Vitamin EVitamin E +57.1%
Contains more Vitamin B1Vitamin B1 +242.7%
Contains more Vitamin B2Vitamin B2 +86%
Contains more Vitamin B3Vitamin B3 +137.3%
Contains more Vitamin B5Vitamin B5 +36%
Contains more FolateFolate +438.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Pasta, dry, enriched DV% diff.
Selenium 5µg 63.2µg 106%
Vitamin B1 0.26mg 0.891mg 53%
Folate 44µg 237µg 48%
Iron 5.96mg 3.3mg 33%
Vitamin B3 3.025mg 7.177mg 26%
Copper 0.066mg 0.289mg 25%
Protein 2.37g 13.04g 21%
Carbs 11.67g 74.67g 21%
Starch 10.37g 62.45g 21%
Phosphorus 77mg 189mg 16%
Manganese 0.558mg 0.917mg 16%
Calories 68kcal 371kcal 15%
Vitamin A 130µg 0µg 14%
Vitamin B2 0.215mg 0.4mg 14%
Vitamin B6 0.29mg 0.142mg 11%
Zinc 0.62mg 1.41mg 7%
Magnesium 26mg 53mg 6%
Calcium 80mg 21mg 6%
Fiber 1.7g 3.2g 6%
Potassium 61mg 223mg 5%
Sodium 49mg 6mg 2%
Vitamin B5 0.317mg 0.431mg 2%
Choline 4.7mg 15.1mg 2%
Monounsaturated fat 0.391g 0.171g 1%
Polyunsaturated fat 0.426g 0.564g 1%
Protein per 100 calories 3.5g 3.5g N/A
Calories per 10 g protein 287kcal 285kcal N/A
Weight per 100 calories 147g 27g N/A
Fats 1.36g 1.51g 0%
Net carbs 9.97g 71.47g N/A
Sugar 0.46g 2.67g N/A
Vitamin E 0.07mg 0.11mg 0%
Vitamin K 0.4µg 0.1µg 0%
Trans fat 0.003g 0g N/A
Saturated fat 0.226g 0.277g 0%
Tryptophan 0.04mg 0.185mg 0%
Threonine 0.083mg 0.462mg 0%
Isoleucine 0.105mg 0.511mg 0%
Leucine 0.2mg 0.988mg 0%
Lysine 0.135mg 0.298mg 0%
Methionine 0.04mg 0.147mg 0%
Phenylalanine 0.13mg 0.668mg 0%
Valine 0.151mg 0.588mg 0%
Histidine 0.057mg 0.298mg 0%
Fructose 0g 0.11g 0%
Omega-3 - ALA 0.024g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
13% 75% 10%
Protein: 13.04 g
Fats: 1.51 g
Carbs: 74.67 g
Water: 9.9 g
Other: 0.88 g
Contains more WaterWater +748.8%
Contains more ProteinProtein +450.2%
Contains more FatsFats +11%
Contains more CarbsCarbs +539.8%
Contains more OtherOther +54.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
27% 17% 56%
Saturated fat: Sat. Fat 0.277 g
Monounsaturated fat: Mono. Fat 0.171 g
Polyunsaturated fat: Poly. Fat 0.564 g
Contains less Sat. FatSaturated fat -18.4%
Contains more Mono. FatMonounsaturated fat +128.7%
Contains more Poly. FatPolyunsaturated fat +32.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
96% 3%
Starch: 62.45 g
Sucrose: 0.48 g
Glucose: 0.12 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 1.96 g
Galactose: 0 g
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +502.2%
Contains more SucroseSucrose +65.5%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Pasta, dry, enriched - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169736/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.