Avena vs Pan integral: Nutritional Comparison
Data per 100g · Complete macro and micronutrient analysis
| Nutrient | Avena | Pan integral | Difference |
|---|---|---|---|
| Calories | 389kcal19% DV | 247kcal12% DV | +142kcal |
| Protein | 17g34% DV | 13g26% DV | +4g |
| Carbohydrates | 66g22% DV | 41g14% DV | +25g |
| Fat | 6.9g11% DV | 3.4g5% DV | +3.5g |
| Fiber | 11g44% DV | 7g28% DV | +4g |
| Iron | 4.7mg26% DV | 2.5mg14% DV | +2.2mg |
| Calcium | 54mg5% DV | 107mg11% DV | -53mg |
| Vitamin C | 0mg0% DV | 0mg0% DV | Equal |
| Potassium | 429mg12% DV | 254mg7% DV | +175mg |
| Magnesium | 177mg44% DV | 75mg19% DV | +102mg |
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🏆 Verdict: Avena or Pan integral?
There is no universally "better" food — it depends on your goal. Here are the conclusions:
- Pan integral has fewer calories (247 vs 389 kcal), better for weight loss diets.
- Avena wins in protein (17g vs 13g), ideal for muscle gain.
- Avena provides more fiber (11g vs 7g), better for digestive satiety.
- Both foods are nutritious and can be part of a balanced diet.
🎯 When to choose each one?
Choose Avena if...
- You want more protein (17g vs 13g)
- You need more fiber (11g vs 7g)
- You need more iron (4.7mg vs 2.5mg)
- You enjoy its flavor and texture in your recipes
Choose Pan integral if...
- You want fewer calories (247 vs 389 kcal)
- You prefer it for variety or accessibility
❓ Frequently Asked Questions
Does Avena or Pan integral have more protein?
Avena has more protein: 17g vs 13g per 100g.
Does Avena or Pan integral have more calories?
Avena has more calories: 389 kcal vs 247 kcal per 100g.
Which is better for weight loss, avena or pan integral?
For weight loss, choose the food with fewer calories and more satiety. Pan integral (247 kcal) has fewer calories. Also, Avena provides more fiber (11g), which increases satiety.
Can you combine avena and pan integral?
Yes, combining both foods is an excellent strategy for greater nutritional variety. Avena provides 17g of protein and Pan integral provides 13g, resulting in a more complete amino acid and micronutrient profile.
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