Oats vs Pasta Salad

Per 100 g, Oats has 375 kcal and 13.8 g protein, while Pasta Salad has 191 kcal and 4.1 g protein.

Oats

375
kcal per 100 g
13.8 g protein

Pasta Salad

191
kcal per 100 g
4.1 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Oats Pasta Salad Difference
Calories Fewer calories for the same weight 375 kcal 191 kcal better 49%
Protein More protein helps with fullness and muscle 13.8 g better 4.1 g 70%
Carbs Lower carbs suits low-carb and diabetic diets 67.5 g 12.7 g better 81%
Fat Lower fat means lower calorie density 6.3 g better 13.9 g 55%
Fiber More fibre improves fullness and digestion 10 g better 0.9 g 91%
Sugar Less sugar means a gentler blood-sugar response 2.5 g 2.6 g about the same
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Pasta Salad

Pasta Salad is the lighter choice at 191 kcal per 100 g against 375 for Oats — about 49% fewer calories for the same weight on your plate. That does not make Oats a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Oats

Oats is the stronger protein source, with 13.8 g per 100 g against 4.1 g for Pasta Salad. To match that from Pasta Salad you would have to eat roughly 3.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Oats vs Pasta Salad — common questions

Oats has more calories — about 375 kcal per 100 g compared with 191 kcal for Pasta Salad.

Oats has more protein — 13.8 g per 100 g against 4.1 g for Pasta Salad.

Pasta Salad is the lighter choice at 191 kcal per 100 g against 375 for Oats — about 49% fewer calories for the same weight on your plate. That does not make Oats a bad food; it means the portion has to be smaller to fit the same calorie budget.

Oats is the stronger protein source, with 13.8 g per 100 g against 4.1 g for Pasta Salad. To match that from Pasta Salad you would have to eat roughly 3.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 566 kcal and 17.9 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Pasta Salad has the edge, mainly on calorie density. Per 100 g, Oats has 375 kcal and 13.8 g protein, while Pasta Salad has 191 kcal and 4.1 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Oats nutrition & serving sizes
Full Pasta Salad nutrition & serving sizes

Other comparisons

Oats vs Khichdi Oats vs Sprouts Salad Oats vs Vegetable Soup

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.