Oatmeal vs. Pasta

Nutrition comparison of Oatmeal and Pasta


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of oatmeal versus pasta (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in oatmeal and pasta:

  • Both pasta and oatmeal are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Oatmeal is a great source of calcium.
  • Pasta has more riboflavin, niacin, pantothenic acid and folate.
Detailed nutritional comparison of oatmeal and pasta is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Pasta (Pasta, dry, enriched) . Have a correction or suggestions? Shoot us an email.


Image of Oatmeal src
Image of Pasta src

Calories and Carbs

calories

Both pasta and oatmeal are high in calories. Pasta is very similar to oatmeal for calories - pasta has 371 calories per 100 grams and oatmeal has 367 calories.

For macronutrient ratios, oatmeal is lighter in carbs, heavier in fat and similar to pasta for protein. Oatmeal has a macronutrient ratio of 17:69:15 and for pasta, 14:82:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oatmeal Pasta
Protein 17% 14%
Carbohydrates 69% 82%
Fat 15% 4%
Alcohol ~ ~

carbohydrates

Both pasta and oatmeal are high in carbohydrates. Pasta has 11% more carbohydrates than oatmeal - pasta has 74.7g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.

dietary fiber

Both pasta and oatmeal are high in dietary fiber. Oatmeal has 206% more dietary fiber than pasta - pasta has 3.2g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.

sugar

Pasta and oatmeal contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and oatmeal has 1g of sugar.

Protein

protein

Both pasta and oatmeal are high in protein. Oatmeal has 23% more protein than pasta - pasta has 13g of protein per 100 grams and oatmeal has 16g of protein.

Fat

saturated fat

Pasta and oatmeal contain similar amounts of saturated fat - pasta has 0.28g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.

Vitamins

Vitamin E

Pasta and oatmeal contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.

Vitamin K

Pasta and oatmeal contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.

The B Vitamins

Pasta has more riboflavin, niacin, pantothenic acid and folate. Both oatmeal and pasta contain significant amounts of thiamin and Vitamin B6.

Oatmeal Pasta
Thiamin 0.73 MG 0.891 MG
Riboflavin 0.14 MG 0.4 MG
Niacin 0.78 MG 7.177 MG
Pantothenic acid ~ 0.431 MG
Vitamin B6 0.12 MG 0.142 MG
Folate 32 UG 237 UG

Minerals

calcium

Oatmeal is a great source of calcium and it has 148% more calcium than pasta - pasta has 21mg of calcium per 100 grams and oatmeal has 52mg of calcium.

iron

Both pasta and oatmeal are high in iron. Oatmeal has 27% more iron than pasta - pasta has 3.3mg of iron per 100 grams and oatmeal has 4.2mg of iron.

potassium

Both pasta and oatmeal are high in potassium. Oatmeal has 57% more potassium than pasta - pasta has 223mg of potassium per 100 grams and oatmeal has 350mg of potassium.




Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Pasta (Pasta, dry, enriched) .

Oatmeal 41g

( packet )
Daily Values (%)

Pasta 91g

( cup spaghetti )
150KCAL 8%
calories 125%
338KCAL 17%
27G 11%
carbohydrates 152%
68G 27%
4G 16%
38% dietary fiber
2.9G 12%
0.41G sugar 485% 2.4G
2.6G 4%
86% total fat
1.4G 2%
0.46G 3%
84% saturated fat
0.25G 1%
0.81G 406% monounsaturated fat 0.16G
0.94G 84% polyunsaturated fat 0.51G
1.6MG 0.1%
sodium 244%
5.5MG 0.4%
Vitamins and Minerals
21MG 2%
11% calcium
19MG 2%
1.7MG 10%
iron 76%
3MG 17%
61MG 20%
27% magnesium
48MG 16%
144MG 6%
potassium 41%
203MG 9%
0.3MG 27%
thiamin (Vit B1) 170%
0.81MG 74%
0.06MG 5%
riboflavin (Vit B2) 499%
0.36MG 33%
0.32MG 2%
niacin (Vit B3) >999%
6.5MG 47%
0.05MG 4%
Vitamin B6 160%
0.13MG 10%
pantothenic acid (Vit B5) >999%
0.39MG 8%
13UG 3%
folate (Vit B9) >999%
216UG 54%
0.19MG 1%
90% Vitamin E
0.1MG 1%
Vitamin K >999%
0.09UG 0.1%
6.6G 13%
protein 82%
12G 24%
choline >999%
14MG 3%
copper >999%
0.26MG 22%
fluoride >999%
16UG 1%
manganese >999%
0.83MG 46%
194MG 28%
13% phosphorus
172MG 25%
selenium >999%
58UG 105%
1.3MG 16%
zinc
1.3MG 16%
3.6G Water 150% 9G
Starch >999% 57G


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin A, Vitamin D, Vitamin C, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does pasta or oatmeal contain more calories in 100 grams?
Both pasta and oatmeal are high in calories. Pasta is quite similar to oatmeal for calories - pasta has 371 calories in 100g and oatmeal has 367 calories.

Does pasta or oatmeal have more carbohydrates?
By weight, both pasta and oatmeal are high in carbohydrates. pasta has 10% more carbohydrates than oatmeal - pasta has 74.7g of carbs for 100g and oatmeal has 67g of carbohydrates.

Does pasta or oatmeal contain more iron?
Both pasta and oatmeal are high in iron. Oatmeal has 30% more iron than pasta - pasta has 3.3mg of iron in 100 grams and oatmeal has 4.2mg of iron.

Does pasta or oatmeal contain more potassium?
Both pasta and oatmeal are high in potassium. Oatmeal has 60% more potassium than pasta - pasta has 223mg of potassium in 100 grams and oatmeal has 350mg of potassium.