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 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Oats source
Image of Pasta source

Calories and Carbs

calories

Both oats and pasta are high in calories - oat has 389kcal of calories per 100 grams and pasta has 371kcal of calories.

dietary fiber

Both oats and pasta are high in dietary fiber - 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 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 0.3g of saturated fat.

Vitamins

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 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 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 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.

Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Pasta (Pasta, dry, enriched) .

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