Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Oat vs. Spaghetti — In-Depth Nutrition Comparison

Compare

How are Oat and Spaghetti different?

  • Oat has more Manganese, Phosphorus, Vitamin B1, Copper, Iron, Magnesium, Fiber, Zinc, Vitamin B5, and Folate than Spaghetti.
  • Daily need coverage for Manganese from Oat is 200% higher.
  • Oat contains 38 times more Vitamin B1 than Spaghetti. While Oat contains 0.763mg of Vitamin B1, Spaghetti contains only 0.02mg.

Oats and Pasta, cooked, unenriched, without added salt are the varieties used in this article.

Infographic

Oat 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.
Oat
8
:
Contains more Calcium +671.4%
Contains more Iron +844%
Contains more Magnesium +883.3%
Contains more Phosphorus +801.7%
Contains more Potassium +875%
Contains more Zinc +678.4%
Contains more Copper +526%
Contains more Manganese +1426.7%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
Contains more Calcium +671.4%
Contains more Iron +844%
Contains more Magnesium +883.3%
Contains more Phosphorus +801.7%
Contains more Potassium +875%
Contains more Zinc +678.4%
Contains more Copper +526%
Contains more Manganese +1426.7%
Contains less Sodium -50%

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.
Oat
6
:
Contains more Vitamin B1 +3715%
Contains more Vitamin B2 +595%
Contains more Vitamin B3 +140.3%
Contains more Vitamin B5 +1104.5%
Contains more Vitamin B6 +142.9%
Contains more Folate +700%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 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 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 0% 0%
Contains more Vitamin B1 +3715%
Contains more Vitamin B2 +595%
Contains more Vitamin B3 +140.3%
Contains more Vitamin B5 +1104.5%
Contains more Vitamin B6 +142.9%
Contains more Folate +700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
4
:
Contains more Protein +191.2%
Contains more Fats +641.9%
Contains more Carbs +114.7%
Contains more Other +514.3%
Contains more Water +655.8%
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
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 Protein +191.2%
Contains more Fats +641.9%
Contains more Carbs +114.7%
Contains more Other +514.3%
Contains more Water +655.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
2
:
Contains more Monounsaturated Fat +1562.6%
Contains more Polyunsaturated fat +677.6%
Contains less Saturated Fat -85.5%
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
Contains more Monounsaturated Fat +1562.6%
Contains more Polyunsaturated fat +677.6%
Contains less Saturated Fat -85.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat 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 Oat Spaghetti Opinion
Net carbs 55.67g 29.06g Oat
Protein 16.89g 5.8g Oat
Fats 6.9g 0.93g Oat
Carbs 66.27g 30.86g Oat
Calories 389kcal 158kcal Oat
Starch 26.01g Spaghetti
Fructose 0.03g Spaghetti
Sugar 0.56g Oat
Fiber 10.6g 1.8g Oat
Calcium 54mg 7mg Oat
Iron 4.72mg 0.5mg Oat
Magnesium 177mg 18mg Oat
Phosphorus 523mg 58mg Oat
Potassium 429mg 44mg Oat
Sodium 2mg 1mg Spaghetti
Zinc 3.97mg 0.51mg Oat
Copper 0.626mg 0.1mg Oat
Manganese 4.916mg 0.322mg Oat
Selenium 26.4µg Spaghetti
Vitamin E 0.06mg Spaghetti
Vitamin B1 0.763mg 0.02mg Oat
Vitamin B2 0.139mg 0.02mg Oat
Vitamin B3 0.961mg 0.4mg Oat
Vitamin B5 1.349mg 0.112mg Oat
Vitamin B6 0.119mg 0.049mg Oat
Folate 56µg 7µg Oat
Tryptophan 0.234mg 0.083mg Oat
Threonine 0.575mg 0.206mg Oat
Isoleucine 0.694mg 0.228mg Oat
Leucine 1.284mg 0.44mg Oat
Lysine 0.701mg 0.133mg Oat
Methionine 0.312mg 0.065mg Oat
Phenylalanine 0.895mg 0.297mg Oat
Valine 0.937mg 0.262mg Oat
Histidine 0.405mg 0.132mg Oat
Saturated Fat 1.217g 0.176g Spaghetti
Monounsaturated Fat 2.178g 0.131g Oat
Polyunsaturated fat 2.535g 0.326g Oat
Omega-3 - ALA 0.024g Spaghetti

Which food is preferable for your diet?

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

People also compare

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
33%
Oat
3%
Spaghetti
Minerals Daily Need Coverage Score
154%
Oat
30%
Spaghetti

Comparison summary

Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Spaghetti
Spaghetti is lower in Saturated Fat (difference - 1.041g)
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 10)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.56g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is richer in vitamins?
Oat
Oat 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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.