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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, Manganese, Folate, and Calcium, however Spaghetti has more Selenium, and Vitamin A RAE.
  • Daily need coverage for Iron from Oatmeal is 68% higher.
  • Spaghetti has 13 times less Vitamin B1 than Oatmeal. Oatmeal has 0.26mg of Vitamin B1, while Spaghetti has 0.02mg.

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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
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 less Sodium -98%
Contains more Copper +51.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 19% 13% 25% 4% 1% 14% 34%
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 less Sodium -98%
Contains more Copper +51.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
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 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Vitamin A 433IU 0IU Oatmeal
Vitamin E 0.07mg 0.06mg Oatmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
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

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
27
Oatmeal
3
Spaghetti
Mineral Summary Score
44
Oatmeal
14
Spaghetti

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
14%
Oatmeal
35%
Spaghetti
Carbohydrates
12%
Oatmeal
31%
Spaghetti
Fats
6%
Oatmeal
4%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.