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Spaghetti vs. Oatmeal — In-Depth Nutrition Comparison

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The main differences between Spaghetti and Oatmeal

  • Spaghetti has more Selenium, however, Oatmeal has more Iron, Vitamin B1, Vitamin B6, Vitamin B3, Vitamin B2, Vitamin A RAE, Manganese, Folate, and Calcium.
  • Daily need coverage for Iron from Oatmeal is 68% higher.
  • Oatmeal has 5 times less Selenium than Spaghetti. Spaghetti has 26.4µg of Selenium, while Oatmeal has 5µg.

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

Infographic

Spaghetti vs Oatmeal 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.
Contains less Sodium -98%
Contains more Copper +51.5%
Contains more Selenium +428%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains less Sodium -98%
Contains more Copper +51.5%
Contains more Selenium +428%
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%

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.
:
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 +∞%
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%
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%
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
Contains more Protein +144.7%
Contains more Carbs +164.4%
Contains more Fats +46.2%
Contains more Water +35.2%
Contains more Other +103.6%
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +144.7%
Contains more Carbs +164.4%
Contains more Fats +46.2%
Contains more Water +35.2%
Contains more Other +103.6%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +150.8%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +222.2%
Contains more Galactose +∞%
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
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
Contains more Starch +150.8%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +222.2%
Contains more Galactose +∞%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spaghetti Oatmeal
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
3%
Spaghetti
27%
Oatmeal
Minerals Daily Need Coverage Score
30%
Spaghetti
45%
Oatmeal

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