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  6. Oatmeal vs. Spaghetti

Oatmeal vs. Spaghetti — In-Depth Nutrition Comparison

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The main differences between Oatmeal and Spaghetti

  • Oatmeal has more Iron, Vitamin B1, Vitamin B6, Vitamin B3, Vitamin B2, Vitamin A RAE, Manganese, Folate, and Calcium, however, Spaghetti has more Selenium.
  • Daily need coverage for Iron from Oatmeal is 68% higher.

Food types used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Pasta, cooked, unenriched, without added salt.

Infographic

Oatmeal vs Spaghetti infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oatmeal
Oatmeal
7
:
3
Spaghetti
Spaghetti
Contains more Calcium +1042.9%
Contains more Iron +1092%
Contains more Magnesium +44.4%
Contains more Phosphorus +32.8%
Contains more Potassium +38.6%
Contains more Zinc +21.6%
Contains more Manganese +73.3%
Contains less Sodium -98%
Contains more Copper +51.5%
Contains more Selenium +428%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Spaghetti
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
Contains more Calcium +1042.9%
Contains more Iron +1092%
Contains more Magnesium +44.4%
Contains more Phosphorus +32.8%
Contains more Potassium +38.6%
Contains more Zinc +21.6%
Contains more Manganese +73.3%
Contains less Sodium -98%
Contains more Copper +51.5%
Contains more Selenium +428%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oatmeal
Oatmeal
9
:
0
Spaghetti
Spaghetti
Contains more Vitamin A +∞%
Contains more Vitamin E +16.7%
Contains more Vitamin B1 +1200%
Contains more Vitamin B2 +975%
Contains more Vitamin B3 +656.3%
Contains more Vitamin B5 +183%
Contains more Vitamin B6 +491.8%
Contains more Folate +528.6%
Contains more Vitamin K +∞%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Spaghetti
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +16.7%
Contains more Vitamin B1 +1200%
Contains more Vitamin B2 +975%
Contains more Vitamin B3 +656.3%
Contains more Vitamin B5 +183%
Contains more Vitamin B6 +491.8%
Contains more Folate +528.6%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
3
:
2
Spaghetti
Spaghetti
Contains more Fats +46.2%
Contains more Water +35.2%
Contains more Other +103.6%
Contains more Protein +144.7%
Contains more Carbs +164.4%
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Spaghetti
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more Fats +46.2%
Contains more Water +35.2%
Contains more Other +103.6%
Contains more Protein +144.7%
Contains more Carbs +164.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
1
Spaghetti
Spaghetti
Contains more Monounsaturated Fat +198.5%
Contains more Polyunsaturated fat +30.7%
Contains less Saturated Fat -22.1%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Spaghetti
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
Contains more Monounsaturated Fat +198.5%
Contains more Polyunsaturated fat +30.7%
Contains less Saturated Fat -22.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
4
Spaghetti
Spaghetti
Contains more Sucrose +222.2%
Contains more Galactose +∞%
Contains more Starch +150.8%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Oatmeal
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Spaghetti
98%
Starch: 26.01 g
Sucrose: 0.09 g
Glucose: 0.04 g
Fructose: 0.03 g
Lactose: 0 g
Maltose: 0.4 g
Galactose: 0 g
Contains more Sucrose +222.2%
Contains more Galactose +∞%
Contains more Starch +150.8%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Spaghetti
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Spaghetti Opinion
Net carbs 9.97g 29.06g Spaghetti
Protein 2.37g 5.8g Spaghetti
Fats 1.36g 0.93g Oatmeal
Carbs 11.67g 30.86g Spaghetti
Calories 68kcal 158kcal Spaghetti
Starch 10.37g 26.01g Spaghetti
Fructose 0g 0.03g Spaghetti
Sugar 0.46g 0.56g Oatmeal
Fiber 1.7g 1.8g Spaghetti
Calcium 80mg 7mg Oatmeal
Iron 5.96mg 0.5mg Oatmeal
Magnesium 26mg 18mg Oatmeal
Phosphorus 77mg 58mg Oatmeal
Potassium 61mg 44mg Oatmeal
Sodium 49mg 1mg Spaghetti
Zinc 0.62mg 0.51mg Oatmeal
Copper 0.066mg 0.1mg Spaghetti
Manganese 0.558mg 0.322mg Oatmeal
Selenium 5µg 26.4µg Spaghetti
Vitamin A 433IU 0IU Oatmeal
Vitamin A RAE 130µg 0µg Oatmeal
Vitamin E 0.07mg 0.06mg Oatmeal
Vitamin B1 0.26mg 0.02mg Oatmeal
Vitamin B2 0.215mg 0.02mg Oatmeal
Vitamin B3 3.025mg 0.4mg Oatmeal
Vitamin B5 0.317mg 0.112mg Oatmeal
Vitamin B6 0.29mg 0.049mg Oatmeal
Folate 44µg 7µg Oatmeal
Vitamin K 0.4µg 0µg Oatmeal
Tryptophan 0.04mg 0.083mg Spaghetti
Threonine 0.083mg 0.206mg Spaghetti
Isoleucine 0.105mg 0.228mg Spaghetti
Leucine 0.2mg 0.44mg Spaghetti
Lysine 0.135mg 0.133mg Oatmeal
Methionine 0.04mg 0.065mg Spaghetti
Phenylalanine 0.13mg 0.297mg Spaghetti
Valine 0.151mg 0.262mg Spaghetti
Histidine 0.057mg 0.132mg Spaghetti
Trans Fat 0.003g 0g Spaghetti
Saturated Fat 0.226g 0.176g Spaghetti
Monounsaturated Fat 0.391g 0.131g Oatmeal
Polyunsaturated fat 0.426g 0.326g Oatmeal
Omega-3 - ALA 0.024g Spaghetti

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Spaghetti
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Oatmeal
3%
Spaghetti
Minerals Daily Need Coverage Score
45%
Oatmeal
30%
Spaghetti

Comparison summary

Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 48mg)
Which food is lower in Saturated Fat?
Spaghetti
Spaghetti is lower in Saturated Fat (difference - 0.05g)
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 30)
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 0.1g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.6)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.