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.
Detailed nutritional comparison of oats 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Pasta (Pasta, dry, enriched) . Have a correction or suggestions? Shoot us an email.


Image of Oats src
Image of Pasta src

Here's an infographic summarizing the nutritional differences between oats and pasta. marks particularly rich nutrients.


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.

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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G Water G
G Starch G
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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.

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