Oat Milk vs. Avocado
Nutrition comparison of Oat Milk and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oat milk
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oat milk and avocado:
- Avocado has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, oat milk contains more Vitamin B12.
- Avocado has signficantly more Vitamin C than oat milk.
- Avocado is an excellent source of dietary fiber and potassium.
- Oat milk is an excellent source of calcium.
USDA sources for nutritional information: Oat Milk (VANILLA OAT OATMILK, VANILLA) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and oat milk has 77% less calories than avocado - avocado has 167 calories per 100 grams and oat milk has 38 calories.
For macronutrient ratios, oat milk is heavier in protein, much heavier in carbs and much lighter in fat compared to avocado per calorie. Oat milk has a macronutrient ratio of 13:73:14 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oat Milk | Avocado | |
|---|---|---|
| Protein | 13% | 4% |
| Carbohydrates | 73% | 19% |
| Fat | 14% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado and oat milk contain similar amounts of carbs - avocado has 8.6g of total carbs per 100 grams and oat milk has 7.1g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 750% more dietary fiber than oat milk - avocado has 6.8g of dietary fiber per 100 grams and oat milk has 0.8g of dietary fiber.
sugar
Avocado and oat milk contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and oat milk has 2.1g of sugar.
Protein
protein
Avocado and oat milk contain similar amounts of protein - avocado has 2g of protein per 100 grams and oat milk has 1.3g of protein.
Fat
saturated fat
Oat milk has less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and oat milk does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than oat milk - avocado has 8.8mg of Vitamin C per 100 grams and oat milk does not contain significant amounts.
Vitamin A
Avocado has more Vitamin A than oat milk - avocado has 7ug of Vitamin A per 100 grams and oat milk does not contain significant amounts.
Vitamin D
Oat milk has more Vitamin D than avocado - oat milk has 33iu of Vitamin D per 100 grams and avocado does not contain significant amounts.
Vitamin E
Avocado has more Vitamin E than oat milk - avocado has 2mg of Vitamin E per 100 grams and oat milk does not contain significant amounts.
Vitamin K
Avocado has more Vitamin K than oat milk - avocado has 21ug of Vitamin K per 100 grams and oat milk does not contain significant amounts.
The B Vitamins
Avocado has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, oat milk contains more Vitamin B12. Both oat milk and avocado contain significant amounts of riboflavin.
| Oat Milk | Avocado | |
|---|---|---|
| Thiamin | ~ | 0.075 MG |
| Riboflavin | 0.142 MG | 0.143 MG |
| Niacin | ~ | 1.912 MG |
| Pantothenic acid | ~ | 1.463 MG |
| Vitamin B6 | ~ | 0.287 MG |
| Folate | ~ | 89 UG |
| Vitamin B12 | 0.38 UG | ~ |
Minerals
calcium
Oat milk is an excellent source of calcium and it has 862% more calcium than avocado - avocado has 13mg of calcium per 100 grams and oat milk has 125mg of calcium.
iron
Avocado and oat milk contain similar amounts of iron - avocado has 0.61mg of iron per 100 grams and oat milk has 0.3mg of iron.
potassium
Avocado is an excellent source of potassium and it has 13 times more potassium than oat milk - avocado has 507mg 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 (%) |
Avocado 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 avocado or oat milk contain more calories in 100 grams?Avocado is high in calories and oat milk has 80% less calories than avocado - avocado has 167 calories in 100g and oat milk has 38 calories.
Does avocado or oat milk have more carbohydrates?
By weight, avocado and oat milk contain similar amounts of carbs - avocado has 8.6g of carbs for 100g and oat milk has 7.1g of carbohydrates.
Does avocado or oat milk contain more calcium?
Oat milk is a rich source of calcium and it has 860% more calcium than avocado - avocado has 13mg of calcium in 100 grams and oat milk has 125mg of calcium.
Does avocado or oat milk contain more potassium?
Avocado is a rich source of potassium and it has 13 times more potassium than oat milk - avocado has 507mg of potassium in 100 grams and oat milk has 35mg of potassium.