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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.
  • 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 Iron +1092%
Contains more Calcium +1042.9%
Contains more Potassium +38.6%
Contains more Magnesium +44.4%
Contains more Zinc +21.6%
Contains more Phosphorus +32.8%
Contains more Copper +51.5%
Contains less Sodium -98%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 19% 3% 4% 13% 34% 14% 25% 1%
Contains more Iron +1092%
Contains more Calcium +1042.9%
Contains more Potassium +38.6%
Contains more Magnesium +44.4%
Contains more Zinc +21.6%
Contains more Phosphorus +32.8%
Contains more Copper +51.5%
Contains less Sodium -98%

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 Vitamin K +∞%
Contains more Folate +528.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 5% 5% 8% 7% 12% 0% 0% 6%
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 Vitamin K +∞%
Contains more Folate +528.6%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Spaghetti
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

Nutrient Oatmeal Spaghetti Opinion
Calories 68 158 Spaghetti
Protein 2.37 5.8 Spaghetti
Fats 1.36 0.93 Oatmeal
Vitamin C 0 0
Carbs 11.67 30.86 Spaghetti
Cholesterol 0 0
Vitamin D 0 0
Iron 5.96 0.5 Oatmeal
Calcium 80 7 Oatmeal
Potassium 61 44 Oatmeal
Magnesium 26 18 Oatmeal
Sugar 0.46 0.56 Oatmeal
Fiber 1.7 1.8 Spaghetti
Copper 0.066 0.1 Spaghetti
Zinc 0.62 0.51 Oatmeal
Starch 10.37 26.01 Spaghetti
Phosphorus 77 58 Oatmeal
Sodium 49 1 Spaghetti
Vitamin A 433 0 Oatmeal
Vitamin E 0.07 0.06 Oatmeal
Vitamin D 0 0
Vitamin B1 0.26 0.02 Oatmeal
Vitamin B2 0.215 0.02 Oatmeal
Vitamin B3 3.025 0.4 Oatmeal
Vitamin B5 0.317 0.112 Oatmeal
Vitamin B6 0.29 0.049 Oatmeal
Vitamin B12 0 0
Vitamin K 0.4 0 Oatmeal
Folate 44 7 Oatmeal
Trans Fat 0.003 0 Spaghetti
Saturated Fat 0.226 0.176 Spaghetti
Monounsaturated Fat 0.391 0.131 Oatmeal
Polyunsaturated fat 0.426 0.326 Oatmeal
Tryptophan 0.04 0.083 Spaghetti
Threonine 0.083 0.206 Spaghetti
Isoleucine 0.105 0.228 Spaghetti
Leucine 0.2 0.44 Spaghetti
Lysine 0.135 0.133 Oatmeal
Methionine 0.04 0.065 Spaghetti
Phenylalanine 0.13 0.297 Spaghetti
Valine 0.151 0.262 Spaghetti
Histidine 0.057 0.132 Spaghetti
Fructose 0 0.03 Spaghetti

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.