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. 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 | ~ | ~ |
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.
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.
Pasta and oatmeal contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and oatmeal has 1g of sugar.
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.
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.
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.
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.
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 |
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.
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.
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.
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 41g
(
packet
)
|
Daily Values (%) |
Pasta 91g
(
cup spaghetti
)
|
|||||
---|---|---|---|---|---|---|---|
150KCAL 8% |
|
5% | calories | 125% |
|
338KCAL 17% | |
27G 11% |
|
5% | carbohydrates | 152% |
|
68G 27% | |
4G 16% |
|
38% | dietary fiber | 5% |
|
2.9G 12% | |
0.41G | 5% | sugar | 485% | 2.4G | |||
2.6G 4% |
|
86% | total fat | 5% |
|
1.4G 2% | |
0.46G 3% |
|
84% | saturated fat | 5% |
|
0.25G 1% | |
0.81G | 406% | monounsaturated fat | 5% | 0.16G | |||
0.94G | 84% | polyunsaturated fat | 5% | 0.51G | |||
1.6MG 0.1% |
|
5% | sodium | 244% |
|
5.5MG 0.4% | |
5% | Vitamins and Minerals | 5% | |||||
21MG 2% |
|
11% | calcium | 5% |
|
19MG 2% | |
1.7MG 10% |
|
5% | iron | 76% |
|
3MG 17% | |
61MG 20% |
|
27% | magnesium | 5% |
|
48MG 16% | |
144MG 6% |
|
5% | potassium | 41% |
|
203MG 9% | |
0.3MG 27% |
|
5% | thiamin (Vit B1) | 170% |
|
0.81MG 74% | |
0.06MG 5% |
|
5% | riboflavin (Vit B2) | 499% |
|
0.36MG 33% | |
0.32MG 2% |
|
5% | niacin (Vit B3) | >999% |
|
6.5MG 47% | |
0.05MG 4% |
|
5% | Vitamin B6 | 160% |
|
0.13MG 10% | |
|
5% | pantothenic acid (Vit B5) | >999% |
|
0.39MG 8% | ||
13UG 3% |
|
5% | folate (Vit B9) | >999% |
|
216UG 54% | |
0.19MG 1% |
|
90% | Vitamin E | 5% |
|
0.1MG 1% | |
|
5% | Vitamin K | >999% |
|
0.09UG 0.1% | ||
6.6G 13% |
|
5% | protein | 82% |
|
12G 24% | |
|
5% | choline | >999% |
|
14MG 3% | ||
|
5% | copper | >999% |
|
0.26MG 22% | ||
|
5% | fluoride | >999% |
|
16UG 1% | ||
|
5% | manganese | >999% |
|
0.83MG 46% | ||
194MG 28% |
|
13% | phosphorus | 5% |
|
172MG 25% | |
|
5% | selenium | >999% |
|
58UG 105% | ||
1.3MG 16% |
|
5% | zinc | 5% |
|
1.3MG 16% | |
3.6G | 5% | Water | 150% | 9G | |||
5% | 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. |