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.
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.
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.
Oatmeal g
()
|
Daily Values (%) |
Pasta g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
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.