USDA-derived comparison
Oats (porridge, dry) vs Wholemeal Pasta
Oats (porridge, dry) leads for Phosphorus, Vitamin B1 and Iron; Wholemeal Pasta answers with Vitamin B3.
Who each is for: Choose oats (porridge, dry) for phosphorus and vitamin B1. Choose wholemeal Pasta for vitamin B3.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Oats (porridge, dry)
Typical serving: 40 g (40g)
24/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Oats (porridge, dry) | Wholemeal Pasta |
|---|---|---|
| Calories | 379 kcal | 149 kcal |
| Protein | 13 g | 6 g |
| Carbs | 68 g | 30 g |
| Fat | 7 g | 2 g |
| Fiber | 10 g | 4 g |
| Sat fat | 1 g | 0 g |
| Sodium | 6 mg | 4 mg |
| Potassium | 362 mg | 96 mg |
| Calcium | 52 mg | 13 mg |
| Iron | 4.3 mg | 1.7 mg |
| Magnesium | 138 mg | 54 mg |
| Zinc | 3.6 mg | 1.3 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 32 µg | 21 µg |
Servings differ: 40 g of oats (porridge, dry) is about 40g, 1 bowl of wholemeal pasta about 140g. Scale accordingly before deciding anything on the 100g basis alone.
Keep comparing
Stop comparing foods one at a time
The better question is what your whole day looks like. Log meals in plain words and Nutrigate shows your nutrition score across 46 nutrients, so single foods stop carrying moral weight.
Try Nutrigate