Oatmeal vs. Spam
Nutrition comparison of Oatmeal and Spam
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
spam
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and spam:
- Both spam and oatmeal are high in calories, potassium and protein.
- Oatmeal has more thiamin and folate, however, spam contains more niacin, Vitamin B6 and Vitamin B12.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of dietary fiber and iron.
- Spam is an excellent source of Vitamin C.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Spam (Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spam and oatmeal are high in calories. Oatmeal has 25% more calories than spam - spam has 293 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is much heavier in carbs, much lighter in fat and similar to spam for protein. Oatmeal has a macronutrient ratio of 17:69:15 and for spam, 17:5:78 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Spam | |
|---|---|---|
| Protein | 17% | 17% |
| Carbohydrates | 69% | 5% |
| Fat | 15% | 78% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and spam has 95% less carbohydrates than oatmeal - spam has 3.4g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has more dietary fiber than spam - oatmeal has 9.8g of dietary fiber per 100 grams and spam does not contain significant amounts.
sugar
Oatmeal and spam contain similar amounts of sugar - oatmeal has 1g of sugar per 100 grams and spam does not contain significant amounts.
Protein
protein
Both spam and oatmeal are high in protein. Oatmeal has 28% more protein than spam - spam has 12.5g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Spam is high in saturated fat and oatmeal has 87% less saturated fat than spam - spam has 8.9g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
cholesterol
Oatmeal has less cholesterol than spam - spam has 76mg of cholesterol per 100 grams and oatmeal does not contain significant amounts.
Vitamins
Vitamin C
Spam is an excellent source of Vitamin C and it has more Vitamin C than oatmeal - spam has 43mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin D
Spam has more Vitamin D than oatmeal - spam has 23iu of Vitamin D per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Spam and oatmeal contain similar amounts of Vitamin E - spam has 0.24mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
The B Vitamins
Oatmeal has more thiamin and folate, however, spam contains more niacin, Vitamin B6 and Vitamin B12. Both oatmeal and spam contain significant amounts of riboflavin.
| Oatmeal | Spam | |
|---|---|---|
| Thiamin | 0.73 MG | 0.264 MG |
| Riboflavin | 0.14 MG | 0.179 MG |
| Niacin | 0.78 MG | 3.175 MG |
| Vitamin B6 | 0.12 MG | 0.283 MG |
| Folate | 32 UG | 4 UG |
| Vitamin B12 | ~ | 0.61 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has more calcium than spam - oatmeal has 52mg of calcium per 100 grams and spam does not contain significant amounts.
iron
Oatmeal is an excellent source of iron and it has 556% more iron than spam - spam has 0.64mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both spam and oatmeal are high in potassium. Spam has 61% more potassium than oatmeal - spam has 564mg of potassium per 100 grams and oatmeal has 350mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Oatmeal g
()
|
Daily Values (%) |
Spam g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spam or oatmeal contain more calories in 100 grams?Both spam and oatmeal are high in calories. Oatmeal has 30% more calories than spam - spam has 293 calories in 100g and oatmeal has 367 calories.
Does spam or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and spam has 100% fewer carbohydrates than oatmeal - spam has 3.4g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does spam or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 560% more iron than spam - spam has 0.64mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does spam or oatmeal contain more potassium?
Both spam and oatmeal are high in potassium. Spam has 60% more potassium than oatmeal - spam has 564mg of potassium in 100 grams and oatmeal has 350mg of potassium.