Oats vs Pasta: Which One is Better for You?

Oats and pasta belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare oats and pasta and help you learn more about their similarities and differences.

Oats

Oats (Avena sativa) is a type of cereal grain grown for their edible seeds, also known as groats.

They are a good source of dietary fibers, particularly beta-glucan, which has been linked to various health benefits such as reducing cholesterol levels and improving digestion. They also provide a good source of vitamins, minerals, and antioxidants such as vitamin E, zinc, iron, and manganese.

Oats are a staple ingredient in many breakfast foods such as oatmeal, granola, and muesli. They can also be used as an ingredient in baking, added to smoothies, and used as breading for meat and fish dishes. Oat flour, made from ground oats, can also be a gluten-free alternative in baking.

Oats are also considered a functional food, as they have been shown to positively impact health when consumed regularly as part of a balanced diet.

Oats is an excellent source of Vitamin B1 (Thiamine), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

Pasta

Pasta is a traditional Italian food made from wheat flour and water. The most common types of pasta include spaghetti, macaroni, linguine, and fettuccine. Still, there are many other varieties available.

Pasta is a good source of carbohydrates, which provide energy for the body. It also contains small amounts of protein, fiber, and vitamins and minerals like iron and B vitamins, depending on the type of pasta and the flour used.

It is also low in fat and calories, making it a great option for weight management and a balanced diet. It can be enjoyed as a part of a healthy diet when paired with vegetables and lean protein sources such as legumes and in moderate portions.

Pasta can be enjoyed in a variety of ways; it can be cooked in different sauces, with herbs and spices, and can also be used in salads and soups. There are also different types of pasta available for those who are gluten intolerant or prefer a lower-carb option, such as rice pasta, quinoa pasta, and lentil pasta.

Pasta is not an excellent source of any particular vitamin.

However, it also contains a good amount of Vitamin B3 (Niacin) and some Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Oats vs Pasta Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing oats vs pasta.

This comparison will start by comparing the caloric value of oats and pasta and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Oats vs Pasta Calories

Most calories in grains come from carbs.

Comparing pasta vs oats for weight loss, pasta is slightly lower in calories, with 371 calories per 100 grams, compared to 389 calories per 100 grams of oats.

However, both oats and pasta can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Oats vs Pasta Protein

Grains and most grain products, including oats and pasta, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Oats offers around 23% more protein than pasta.

Oats has 16.9 grams of protein per 100 grams, while pasta has 13 grams of protein per 100 grams.

Oats vs Pasta Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in oats and pasta.

The total amount of carbohydrates is around 11% higher in pasta than in oats. It has 74.7 grams per 100 grams, compared to 66.3 grams in oats.

There’s less sugar in oats than in pasta, 100% precisely.

That said, 100 grams of oats contains 0 grams of sugar, while the same amount of pasta contains 2.7 grams.

Lastly, let’s take a look at the dietary fiber in oats and pasta.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 10.6 grams of fiber per 100 grams, oats is a better source of fiber than pasta which oats offers 3.2 grams per 100 gram portion.

Oats vs Pasta Fats

Like most other grains, oats and pasta are low in fat.

Fats in oats and pasta are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in oats and pasta:

• Oats: 6.9 grams per 100 grams
• Pasta: 1.5 per 100 grams

Speaking of saturated fats, pasta is 75% lower in saturated fats.

Pasta and oats contain 0.3 grams and 1.2 grams of saturated fat per 100 grams, respectively.

Oats vs Pasta Vitamins Content

This section will discuss the vitamin content of oats and pasta.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Oats has a higher amount of vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin E.

However, pasta has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin K.

Oats and pasta contain the same amount of vitamin A, vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins oats and pasta contain side by side, so you can easily compare them.

Oats vs Pasta Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the oats and pasta comparison focuses on their mineral content.

Oats is a better source of selenium, and sodium than pasta.

On the other hand, pasta is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.

Oats and pasta contain the same amount of fluoride.

Check out the table below to learn how oats and pasta compare when it comes to mineral content.

The Final Word

This article highlighted the similarities and differences between oats and pasta.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.