Pasta vs Oatmeal: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Pasta - calories, kcal, weight, nutrition
Oatmeal - calories, kcal, weight, nutrition

Fact 1: There is More Calories in Cooked pasta

At first glance, you can see that in cooked pasta is much more calories than in oatmeal.

Cooked pasta has 131 kcal per 100g and oatmeal 68 kcal per 100g so it is pretty easy to calculate that the difference is about 93%.

In cooked pasta and in oatmeal most calories came from carbs.

See tables below to compare cooked pasta with oatmeal in details.

Fact 2: Cooked pasta And Oatmeal Nutrition Difference

Oatmeal vs Cooked pasta: Vitamins and Minerals Comparison

per 100gPastaOatmeal
Calories131 68
Carbohydrates24.93 g11.67 g
Fat1.05 g1.36 g
Protein5.15 g2.37 g
Water68.56 g84.03 g
Calcium6 mg80 mg
Iron1.14 mg5.96 mg
Magnessium18 mg26 mg
Phosphorus6 mg77 mg
Potassium24 mg61 mg
Sodium6 mg49 mg
Zink6 mg0.62 mg
Vitaminium B2 (riboflavin)0.15 mg0.215 mg
Vitaminium B3 (Niacin)0.992 mg3.025 mg
Vitaminium B60.034 mg0.29 mg
Vitaminium B9 (Folic acid)0.104 mg39 mg

More protein in cooked pasta

It is aslo easy to see see that in cooked pasta is more protein than in oatmeal.

There is 2.37g per 100g of oatmeal and 5.15g per 100g of cooked pasta so using simple math we can see that difference is about 117%.

More carbohydrates in cooked pasta

In cooked pasta is more carbohydrates than in oatmeal.

There is 11.67g/100g of carbohydrates in oatmeal and 24.93g/100g in cooked pasta so let me do the math for you again - difference is about 114%.

Less fat in cooked pasta

In cooked pasta is less fats than in oatmeal.

The tables above show us that there is 1.36g/100g of fats in oatmeal and 1.05g/100g in cooked pasta. In this case difference is about 30%.


  • Calories131
  • Carbohydrates24.93 g
  • Fat1.05 g
  • Protein5.15 g
  • Water68.56 g
Pasta calories per:
100g | ounce | cup | cup | half cup

Calories source

  • 77% CARBS.
  • 16% PROTEIN
  • 7% FAT


  • Calories68
  • Carbohydrates11.67 g
  • Fat1.36 g
  • Protein2.37 g
  • Water84.03 g
Oatmeal calories per:
100g | ounce | tablespoon | glass

Calories source

  • 68% CARBS
  • 14% PROTEIN
  • 18% FAT

Vitamins: oatmeal vs cooked pasta

Minerals: cooked pasta vs oatmeal

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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