Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Spaghetti
  5. Compare
  6. Spaghetti vs. Oat

Spaghetti vs. Oat — In-Depth Nutrition Comparison

Compare

How are Spaghetti and Oat 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.

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

Infographic

Spaghetti vs Oat 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.
Spaghetti
Spaghetti
2
:
8
Oat
Oat
Contains less Sodium -50%
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%
Spaghetti
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains less Sodium -50%
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%

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.
Spaghetti
Spaghetti
2
:
6
Oat
Oat
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%
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%
Oat
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%
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
Spaghetti
Spaghetti
1
:
4
Oat
Oat
Contains more Water +655.8%
Contains more Protein +191.2%
Contains more Fats +641.9%
Contains more Carbs +114.7%
Contains more Other +514.3%
Spaghetti
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Oat
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
Contains more Water +655.8%
Contains more Protein +191.2%
Contains more Fats +641.9%
Contains more Carbs +114.7%
Contains more Other +514.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spaghetti
Spaghetti
1
:
2
Oat
Oat
Contains less Saturated Fat -85.5%
Contains more Monounsaturated Fat +1562.6%
Contains more Polyunsaturated fat +677.6%
Spaghetti
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -85.5%
Contains more Monounsaturated Fat +1562.6%
Contains more Polyunsaturated fat +677.6%

Comparison summary table

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

Which food is preferable for your diet?

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

People also compare

Spaghetti
Spaghetti vs Rice
Rice
Spaghetti
Spaghetti vs Semolina
Semolina
Spaghetti
Spaghetti vs Pasta
Pasta
Oat
Oat vs Wheat
Wheat
Oat
Oat vs Arborio rice
Arborio rice
Oat
Oat vs Glutinous rice
Glutinous rice

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

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/nutrients
  2. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.