Oats vs. Pasta
Nutrition comparison of Oats and Pasta
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
pasta
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and pasta:
- Both oats and pasta are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Oat is a great source of calcium.
- Pasta has more riboflavin, niacin and folate, however, oat contains more pantothenic acid.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Pasta (Pasta, dry, enriched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and pasta are high in calories. Oat has a little more calories (5%) than pasta by weight - oat has 389 calories per 100 grams and pasta has 371 calories.
For macronutrient ratios, oats is lighter in carbs, heavier in fat and similar to pasta for protein. Oats has a macronutrient ratio of 17:67:16 and for pasta, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Pasta | |
|---|---|---|
| Protein | 17% | 14% |
| Carbohydrates | 67% | 82% |
| Fat | 16% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Both oats and pasta are high in carbohydrates. Pasta has 13% more carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and pasta has 74.7g of carbohydrates.
dietary fiber
Both oats and pasta are high in dietary fiber. Oat has 231% more dietary fiber than pasta - oat has 10.6g of dietary fiber per 100 grams and pasta has 3.2g of dietary fiber.
sugar
Oat has less sugar than pasta - pasta has 2.7g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and pasta are high in protein. Oat has 30% more protein than pasta - oat has 16.9g of protein per 100 grams and pasta has 13g of protein.
Fat
saturated fat
Oats and pasta contain similar amounts of saturated fat - oat has 1.2g of saturated fat per 100 grams and pasta has 0.28g of saturated fat.
Vitamins
Vitamin E
Pasta and oats contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Pasta and oats contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Pasta has more riboflavin, niacin and folate, however, oat contains more pantothenic acid. Both oats and pasta contain significant amounts of thiamin and Vitamin B6.
| Oats | Pasta | |
|---|---|---|
| Thiamin | 0.763 MG | 0.891 MG |
| Riboflavin | 0.139 MG | 0.4 MG |
| Niacin | 0.961 MG | 7.177 MG |
| Pantothenic acid | 1.349 MG | 0.431 MG |
| Vitamin B6 | 0.119 MG | 0.142 MG |
| Folate | 56 UG | 237 UG |
Minerals
calcium
Oat is a great source of calcium and it has 157% more calcium than pasta - oat has 54mg of calcium per 100 grams and pasta has 21mg of calcium.
iron
Both oats and pasta are high in iron. Oat has 43% more iron than pasta - oat has 4.7mg of iron per 100 grams and pasta has 3.3mg of iron.
potassium
Both oats and pasta are high in potassium. Oat has 92% more potassium than pasta - oat has 429mg of potassium per 100 grams and pasta has 223mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than pasta per 100 grams.
| Oats | Pasta | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.024 G |
| Total | 0.111 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than pasta per 100 grams.
| Oats | Pasta | |
|---|---|---|
| linoleic acid | 2.424 G | 0.54 G |
| Total | 2.424 G | 0.54 G |
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.
Oats 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 oats or pasta contain more calories in 100 grams?Both oats and pasta are high in calories. Oat has a little more calories ( 10%) than pasta by weight - oat has 389 calories in 100g and pasta has 371 calories.
Does oats or pasta have more carbohydrates?
By weight, both oats and pasta are high in carbohydrates. pasta has 10% more carbohydrates than oat - oat has 66.3g of carbs for 100g and pasta has 74.7g of carbohydrates.
Does oats or pasta contain more iron?
Both oats and pasta are high in iron. Oat has 40% more iron than pasta - oat has 4.7mg of iron in 100 grams and pasta has 3.3mg of iron.
Does oats or pasta contain more potassium?
Both oats and pasta are high in potassium. Oat has 90% more potassium than pasta - oat has 429mg of potassium in 100 grams and pasta has 223mg of potassium.