Oat Milk vs. Almonds
Nutrition comparison of Oat Milk and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oat milk
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oat milk and almonds:
- Both almonds and oat milk are high in calcium.
- Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, oat milk contains more Vitamin B12.
- Almond is an excellent source of Vitamin E, dietary fiber, iron, potassium and protein.
- Oat milk has 67% less carbohydrates than almond.
- Oat milk has signficantly less saturated fat than almond.
USDA sources for nutritional information: Oat Milk (VANILLA OAT OATMILK, VANILLA) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and oat milk has 93% less calories than almond - almond has 579 calories per 100 grams and oat milk has 38 calories.
For macronutrient ratios, oat milk is much heavier in carbs, much lighter in fat and similar to almonds for protein. Oat milk has a macronutrient ratio of 13:73:14 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oat Milk | Almonds | |
|---|---|---|
| Protein | 13% | 14% |
| Carbohydrates | 73% | 14% |
| Fat | 14% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Oat milk has 67% less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and oat milk has 7.1g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has 14 times more dietary fiber than oat milk - almond has 12.5g of dietary fiber per 100 grams and oat milk has 0.8g of dietary fiber.
sugar
Almonds and oat milk contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and oat milk has 2.1g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 15 times more protein than oat milk - almond has 21.2g of protein per 100 grams and oat milk has 1.3g of protein.
Fat
saturated fat
Oat milk has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and oat milk does not contain significant amounts.
trans fat
Both almonds and oat milk are low in trans fat - almond has 0.02g of trans fat per 100 grams and oat milk does not contain significant amounts.
Vitamins
Vitamin A
Oat milk has more Vitamin A than almond - oat milk has 37.5ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin D
Oat milk has more Vitamin D than almond - oat milk has 33iu of Vitamin D per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has more Vitamin E than oat milk - almond has 25.6mg of Vitamin E per 100 grams and oat milk does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, oat milk contains more Vitamin B12.
| Oat Milk | Almonds | |
|---|---|---|
| Thiamin | ~ | 0.205 MG |
| Riboflavin | 0.142 MG | 1.138 MG |
| Niacin | ~ | 3.618 MG |
| Pantothenic acid | ~ | 0.471 MG |
| Vitamin B6 | ~ | 0.137 MG |
| Folate | ~ | 44 UG |
| Vitamin B12 | 0.38 UG | ~ |
Minerals
calcium
Both almonds and oat milk are high in calcium. Almond has 115% more calcium than oat milk - almond has 269mg of calcium per 100 grams and oat milk has 125mg of calcium.
iron
Almond is an excellent source of iron and it has 11 times more iron than oat milk - almond has 3.7mg of iron per 100 grams and oat milk has 0.3mg of iron.
potassium
Almond is an excellent source of potassium and it has 19 times more potassium than oat milk - almond has 733mg 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.
Oat Milk g
()
|
Daily Values (%) |
Almonds 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 almonds or oat milk contain more calories in 100 grams?Almond is high in calories and oat milk has 90% less calories than almond - almond has 579 calories in 100g and oat milk has 38 calories.
Does almonds or oat milk have more carbohydrates?
By weight, oat milk has 70% fewer carbohydrates than almond - almond has 21.6g of carbs for 100g and oat milk has 7.1g of carbohydrates.
Does almonds or oat milk contain more calcium?
Both almonds and oat milk are high in calcium. Almond has 120% more calcium than oat milk - almond has 269mg of calcium in 100 grams and oat milk has 125mg of calcium.
Does almonds or oat milk contain more iron?
Almond is an abundant source of iron and it has 11 times more iron than oat milk - almond has 3.7mg of iron in 100 grams and oat milk has 0.3mg of iron.
Does almonds or oat milk contain more potassium?
Almond is a rich source of potassium and it has 19 times more potassium than oat milk - almond has 733mg of potassium in 100 grams and oat milk has 35mg of potassium.