Oat Milk vs. Greek Yogurt
Nutrition comparison of Oat Milk and Greek Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oat milk
versus
greek yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oat milk and greek yogurt:
- Both greek yogurt and oat milk are high in calcium.
- Greek yogurt has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Greek yogurt has signficantly more Vitamin A than oat milk.
- Greek yogurt is a great source of protein.
USDA sources for nutritional information: Oat Milk (VANILLA OAT OATMILK, VANILLA) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat milk has 48% less calories than greek yogurt - greek yogurt has 73 calories per 100 grams and oat milk has 38 calories.
For macronutrient ratios, oat milk is much lighter in protein, much heavier in carbs and lighter in fat compared to greek yogurt per calorie. Oat milk has a macronutrient ratio of 13:73:14 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oat Milk | Greek Yogurt | |
|---|---|---|
| Protein | 13% | 55% |
| Carbohydrates | 73% | 22% |
| Fat | 14% | 24% |
| Alcohol | ~ | ~ |
carbohydrates
Greek yogurt and oat milk contain similar amounts of carbs - greek yogurt has 3.9g of total carbs per 100 grams and oat milk has 7.1g of carbohydrates.
dietary fiber
Oat milk has more dietary fiber than greek yogurt - oat milk has 0.8g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Greek yogurt and oat milk contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and oat milk has 2.1g of sugar.
Protein
protein
Greek yogurt is a great source of protein and it has 696% more protein than oat milk - greek yogurt has 10g of protein per 100 grams and oat milk has 1.3g of protein.
Fat
saturated fat
Oat milk has less saturated fat than greek yogurt - greek yogurt has 1.2g of saturated fat per 100 grams and oat milk does not contain significant amounts.
trans fat
Both greek yogurt and oat milk are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and oat milk does not contain significant amounts.
cholesterol
Oat milk has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and oat milk does not contain significant amounts.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than oat milk - greek yogurt has 0.8mg of Vitamin C per 100 grams and oat milk does not contain significant amounts.
Vitamin A
Greek yogurt has signficantly more Vitamin A than oat milk - greek yogurt has 90ug of Vitamin A per 100 grams and oat milk does not contain significant amounts.
Vitamin D
Oat milk has more Vitamin D than greek yogurt - oat milk has 33iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.
Vitamin E
Greek yogurt and oat milk contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and oat milk does not contain significant amounts.
Vitamin K
Greek yogurt and oat milk contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and oat milk does not contain significant amounts.
The B Vitamins
Greek yogurt has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both oat milk and greek yogurt contain significant amounts of riboflavin and Vitamin B12.
| Oat Milk | Greek Yogurt | |
|---|---|---|
| Thiamin | ~ | 0.044 MG |
| Riboflavin | 0.142 MG | 0.233 MG |
| Niacin | ~ | 0.197 MG |
| Pantothenic acid | ~ | 0.47 MG |
| Vitamin B6 | ~ | 0.055 MG |
| Folate | ~ | 12 UG |
| Vitamin B12 | 0.38 UG | 0.52 UG |
Minerals
calcium
Both greek yogurt and oat milk are high in calcium. Oat milk has a little more calcium (9%) than greek yogurt by weight - greek yogurt has 115mg of calcium per 100 grams and oat milk has 125mg of calcium.
iron
Greek yogurt and oat milk contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and oat milk has 0.3mg of iron.
potassium
Greek yogurt has 303% more potassium than oat milk - greek yogurt has 141mg of potassium per 100 grams and oat milk has 35mg 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.
Note: The specific food items compared are: Oat Milk (VANILLA OAT OATMILK, VANILLA) and Greek Yogurt (Yogurt, Greek, plain, lowfat) .
Oat Milk g
()
|
Daily Values (%) |
Greek Yogurt 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 greek yogurt or oat milk contain more calories in 100 grams?Oat milk has 50% less calories than greek yogurt - greek yogurt has 73 calories in 100g and oat milk has 38 calories.
Is greek yogurt or oat milk better for protein?
Greek yogurt is a great source of protein and it has 700% more protein than oat milk - greek yogurt has 10g of protein per 100 grams and oat milk has 1.3g of protein.
Does greek yogurt or oat milk have more carbohydrates?
By weight, greek yogurt and oat milk contain similar amounts of carbs - greek yogurt has 3.9g of carbs for 100g and oat milk has 7.1g of carbohydrates.
Does greek yogurt or oat milk contain more calcium?
Both greek yogurt and oat milk are high in calcium. Oat milk has a little more calcium ( 10%) than greek yogurt by weight - greek yogurt has 115mg of calcium in 100 grams and oat milk has 125mg of calcium.