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  6. Spaghetti vs. Oatmeal

Spaghetti vs. Oatmeal — In-Depth Nutrition Comparison

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The main differences between spaghetti and oatmeal

  • Spaghetti has more selenium; however, oatmeal has more iron, vitamin B1, vitamin B6, vitamin B3, vitamin B2, manganese, folate, vitamin A, and calcium.
  • Daily need coverage for iron for oatmeal is 68% higher.
  • Oatmeal has 5 times less selenium than spaghetti. Spaghetti has 26.4µg of selenium, while oatmeal has 5µg.
  • Oatmeal has a higher glycemic index than spaghetti.

Food types used in this article are Pasta, cooked, unenriched, without added salt and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Spaghetti vs Oatmeal 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.
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%
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%
Contains more CopperCopper +51.5%
Contains less SodiumSodium -98%
Contains more SeleniumSelenium +428%
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%

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% 0% 1.2% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3%
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%
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 Spaghetti Oatmeal DV% diff.
Iron 0.5mg 5.96mg 68%
Selenium 26.4µg 5µg 39%
Vitamin B1 0.02mg 0.26mg 20%
Vitamin B6 0.049mg 0.29mg 19%
Vitamin B3 0.4mg 3.025mg 16%
Vitamin B2 0.02mg 0.215mg 15%
Vitamin A 0µg 130µg 14%
Manganese 0.322mg 0.558mg 10%
Folate 7µg 44µg 9%
Protein 5.8g 2.37g 7%
Calcium 7mg 80mg 7%
Carbs 30.86g 11.67g 6%
Starch 26.01g 10.37g 6%
Calories 158kcal 68kcal 5%
Copper 0.1mg 0.066mg 4%
Vitamin B5 0.112mg 0.317mg 4%
Phosphorus 58mg 77mg 3%
Magnesium 18mg 26mg 2%
Sodium 1mg 49mg 2%
Fats 0.93g 1.36g 1%
Potassium 44mg 61mg 1%
Zinc 0.51mg 0.62mg 1%
Monounsaturated fat 0.131g 0.391g 1%
Polyunsaturated fat 0.326g 0.426g 1%
Protein per 100 calories 3.7g 3.5g N/A
Calories per 10 g protein 272kcal 287kcal N/A
Weight per 100 calories 63g 147g N/A
Net carbs 29.06g 9.97g N/A
Sugar 0.56g 0.46g N/A
Fiber 1.8g 1.7g 0%
Vitamin E 0.06mg 0.07mg 0%
Vitamin K 0µg 0.4µg 0%
Trans fat 0g 0.003g N/A
Choline 6.4mg 4.7mg 0%
Saturated fat 0.176g 0.226g 0%
Tryptophan 0.083mg 0.04mg 0%
Threonine 0.206mg 0.083mg 0%
Isoleucine 0.228mg 0.105mg 0%
Leucine 0.44mg 0.2mg 0%
Lysine 0.133mg 0.135mg 0%
Methionine 0.065mg 0.04mg 0%
Phenylalanine 0.297mg 0.13mg 0%
Valine 0.262mg 0.151mg 0%
Histidine 0.132mg 0.057mg 0%
Fructose 0.03g 0g 0%
Omega-3 - ALA 0.024g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +144.7%
Contains more CarbsCarbs +164.4%
Contains more FatsFats +46.2%
Contains more WaterWater +35.2%
Contains more OtherOther +103.6%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more StarchStarch +150.8%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +222.2%
Contains more GalactoseGalactose +∞%
~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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.