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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, vitamin A, and calcium; however, spaghetti has more selenium.
  • Daily need coverage for iron for oatmeal is 68% higher.
  • Oatmeal has a higher glycemic index than spaghetti.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +1042.9%
Contains more PotassiumPotassium +38.6%
Contains more IronIron +1092%
Contains more ZincZinc +21.6%
Contains more PhosphorusPhosphorus +32.8%
Contains more ManganeseManganese +73.3%
Contains more CopperCopper +51.5%
Contains less SodiumSodium -98%
Contains more SeleniumSelenium +428%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 1.2% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin B1Vitamin B1 +1200%
Contains more Vitamin B2Vitamin B2 +975%
Contains more Vitamin B3Vitamin B3 +656.3%
Contains more Vitamin B5Vitamin B5 +183%
Contains more Vitamin B6Vitamin B6 +491.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +528.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Spaghetti DV% diff.
Iron 5.96mg 0.5mg 68%
Selenium 5µg 26.4µg 39%
Vitamin B1 0.26mg 0.02mg 20%
Vitamin B6 0.29mg 0.049mg 19%
Vitamin B3 3.025mg 0.4mg 16%
Vitamin B2 0.215mg 0.02mg 15%
Vitamin A 130µg 0µg 14%
Manganese 0.558mg 0.322mg 10%
Folate 44µg 7µg 9%
Protein 2.37g 5.8g 7%
Calcium 80mg 7mg 7%
Carbs 11.67g 30.86g 6%
Starch 10.37g 26.01g 6%
Calories 68kcal 158kcal 5%
Copper 0.066mg 0.1mg 4%
Vitamin B5 0.317mg 0.112mg 4%
Phosphorus 77mg 58mg 3%
Magnesium 26mg 18mg 2%
Sodium 49mg 1mg 2%
Fats 1.36g 0.93g 1%
Potassium 61mg 44mg 1%
Zinc 0.62mg 0.51mg 1%
Monounsaturated fat 0.391g 0.131g 1%
Polyunsaturated fat 0.426g 0.326g 1%
Protein per 100 calories 3.5g 3.7g N/A
Calories per 10 g protein 287kcal 272kcal N/A
Weight per 100 calories 147g 63g N/A
Net carbs 9.97g 29.06g N/A
Sugar 0.46g 0.56g N/A
Fiber 1.7g 1.8g 0%
Vitamin E 0.07mg 0.06mg 0%
Vitamin K 0.4µg 0µg 0%
Trans fat 0.003g 0g N/A
Choline 4.7mg 6.4mg 0%
Saturated fat 0.226g 0.176g 0%
Tryptophan 0.04mg 0.083mg 0%
Threonine 0.083mg 0.206mg 0%
Isoleucine 0.105mg 0.228mg 0%
Leucine 0.2mg 0.44mg 0%
Lysine 0.135mg 0.133mg 0%
Methionine 0.04mg 0.065mg 0%
Phenylalanine 0.13mg 0.297mg 0%
Valine 0.151mg 0.262mg 0%
Histidine 0.057mg 0.132mg 0%
Fructose 0g 0.03g 0%
Omega-3 - ALA 0.024g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 FatsFats +46.2%
Contains more WaterWater +35.2%
Contains more OtherOther +103.6%
Contains more ProteinProtein +144.7%
Contains more CarbsCarbs +164.4%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more SucroseSucrose +222.2%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +150.8%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g

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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. 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.