Oats vs. Spaghetti — In-Depth Nutrition Comparison

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How are oats and spaghetti different?

Oats have more manganese, phosphorus, vitamin B1, copper, iron, magnesium, fiber, zinc, vitamin B5, and folate than spaghetti.
Daily need coverage for manganese for oats is 200% higher.
Oats contain 38 times more vitamin B1 than spaghetti. While oats contain 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.

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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.

Oats

Spaghetti

Contains more MagnesiumMagnesium	+883.3%
Contains more CalciumCalcium	+671.4%
Contains more PotassiumPotassium	+875%
Contains more IronIron	+844%
Contains more CopperCopper	+526%
Contains more ZincZinc	+678.4%
Contains more PhosphorusPhosphorus	+801.7%
Contains more ManganeseManganese	+1426.7%

Contains less SodiumSodium

-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.

Oats

Spaghetti

Contains more Vitamin B1Vitamin B1	+3715%
Contains more Vitamin B2Vitamin B2	+595%
Contains more Vitamin B3Vitamin B3	+140.3%
Contains more Vitamin B5Vitamin B5	+1104.5%
Contains more Vitamin B6Vitamin B6	+142.9%
Contains more FolateFolate	+700%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	4.916mg	0.322mg	200%
Phosphorus	523mg	58mg	66%
Vitamin B1	0.763mg	0.02mg	62%
Copper	0.626mg	0.1mg	58%
Iron	4.72mg	0.5mg	53%
Selenium		26.4µg	48%
Magnesium	177mg	18mg	38%
Fiber	10.6g	1.8g	35%
Zinc	3.97mg	0.51mg	31%
Vitamin B5	1.349mg	0.112mg	25%
Protein	16.89g	5.8g	22%
Polyunsaturated fat	2.535g	0.326g	15%
Calories	389kcal	158kcal	12%
Carbs	66.27g	30.86g	12%
Folate	56µg	7µg	12%
Potassium	429mg	44mg	11%
Starch		26.01g	11%
Fats	6.9g	0.93g	9%
Vitamin B2	0.139mg	0.02mg	9%
Calcium	54mg	7mg	5%
Vitamin B6	0.119mg	0.049mg	5%
Saturated fat	1.217g	0.176g	5%
Monounsaturated fat	2.178g	0.131g	5%
Vitamin B3	0.961mg	0.4mg	4%
Choline		6.4mg	1%
Protein per 100 calories	4.3g	3.7g	N/A
Calories per 10 g protein	230kcal	272kcal	N/A
Weight per 100 calories	26g	63g	N/A
Unsaturated / Saturated Fat ratio	3.9	2.6	N/A
Net carbs	55.67g	29.06g	N/A
Sugar		0.56g	N/A
Sodium	2mg	1mg	0%
Vitamin E		0.06mg	0%
Tryptophan	0.234mg	0.083mg	0%
Threonine	0.575mg	0.206mg	0%
Isoleucine	0.694mg	0.228mg	0%
Leucine	1.284mg	0.44mg	0%
Lysine	0.701mg	0.133mg	0%
Methionine	0.312mg	0.065mg	0%
Phenylalanine	0.895mg	0.297mg	0%
Valine	0.937mg	0.262mg	0%
Histidine	0.405mg	0.132mg	0%
Fructose		0.03g	0%
Omega-3 - ALA		0.024g	N/A