Almond Milk vs. Oat Milk

Nutrition comparison of Almond Milk and Oat Milk


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of almond milk versus oat milk (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in almond milk and oat milk:

  • Both almond milk and oat milk are high in calcium.
  • Almond milk has 61% less calories than oat milk.
  • Almond milk has signficantly more Vitamin E than oat milk.
  • Oat milk has more riboflavin and Vitamin B12, however, almond milk contains more niacin.
Detailed nutritional comparison of almond milk and oat milk is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Oat Milk (VANILLA OAT OATMILK, VANILLA) . Have a correction or suggestions? Shoot us an email.


Image of Almond Milk src
Image of Oat Milk src

Calories and Carbs

calories

Almond milk has 61% less calories than oat milk - almond milk has 15 calories per 100 grams and oat milk has 38 calories.

For macronutrient ratios, almond milk is much lighter in carbs, much heavier in fat and similar to oat milk for protein. Almond milk has a macronutrient ratio of 10:33:57 and for oat milk, 13:73:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almond Milk Oat Milk
Protein 10% 13%
Carbohydrates 33% 73%
Fat 57% 14%
Alcohol ~ ~

carbohydrates

Almond milk and oat milk contain similar amounts of carbs - almond milk has 1.3g of total carbs per 100 grams and oat milk has 7.1g of carbohydrates.

dietary fiber

Oat milk has 300% more dietary fiber than almond milk - almond milk has 0.2g of dietary fiber per 100 grams and oat milk has 0.8g of dietary fiber.

sugar

Almond milk and oat milk contain similar amounts of sugar - almond milk has 0.81g of sugar per 100 grams and oat milk has 2.1g of sugar.

Protein

protein

Almond milk and oat milk contain similar amounts of protein - almond milk has 0.4g of protein per 100 grams and oat milk has 1.3g of protein.

Fat

saturated fat

Both almond milk and oat milk are low in saturated fat - almond milk has 0.08g of saturated fat per 100 grams and oat milk does not contain significant amounts.

Vitamins

Vitamin A

Oat milk has more Vitamin A than almond milk - oat milk has 37.5ug of Vitamin A per 100 grams and almond milk does not contain significant amounts.

Vitamin D

Almond milk and oat milk contain similar amounts of Vitamin D - almond milk has 41iu of Vitamin D per 100 grams and oat milk has 33iu of Vitamin D.

Vitamin E

Almond milk has signficantly more Vitamin E than oat milk - almond milk has 6.3mg of Vitamin E per 100 grams and oat milk does not contain significant amounts.

The B Vitamins

Oat milk has more riboflavin and Vitamin B12, however, almond milk contains more niacin.

Almond Milk Oat Milk
Riboflavin 0.01 MG 0.142 MG
Niacin 0.07 MG ~
Pantothenic acid 0.01 MG ~
Folate 1 UG ~
Vitamin B12 ~ 0.38 UG

Minerals

calcium

Both almond milk and oat milk are high in calcium. Almond milk has 47% more calcium than oat milk - almond milk has 184mg of calcium per 100 grams and oat milk has 125mg of calcium.

iron

Almond milk and oat milk contain similar amounts of iron - almond milk has 0.28mg of iron per 100 grams and oat milk has 0.3mg of iron.

potassium

Almond milk and oat milk contain similar amounts of potassium - almond milk has 67mg of potassium per 100 grams and oat milk has 35mg of potassium.




Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Almond Milk or Oat Milk .

Note: The specific food items compared are: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Oat Milk (VANILLA OAT OATMILK, VANILLA) .

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G Water G
G Starch G
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FAQ

Does almond milk or oat milk contain more calories in 100 grams?
Almond milk has 60% less calories than oat milk - almond milk has 15 calories in 100g and oat milk has 38 calories.

Does almond milk or oat milk have more carbohydrates?
By weight, almond milk and oat milk contain similar amounts of carbs - almond milk has 1.3g of carbs for 100g and oat milk has 7.1g of carbohydrates.

Does almond milk or oat milk contain more calcium?
Both almond milk and oat milk are high in calcium. Almond milk has 50% more calcium than oat milk - almond milk has 184mg of calcium in 100 grams and oat milk has 125mg of calcium.