Oat Milk vs. Milk

Nutrition comparison of Oat Milk and Milk


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

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

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

  • Both milk and oat milk are high in calcium.
  • Milk has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
Detailed nutritional comparison of oat milk and 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: Oat Milk (VANILLA OAT OATMILK, VANILLA) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) . Have a correction or suggestions? Shoot us an email.


Image of Oat Milk src
Image of Milk src

Here's an infographic summarizing the nutritional differences between oat milk and milk. marks particularly rich nutrients.


Calories and Carbs

calories

Milk and oat milk contain similar amounts of calories - milk has 50 calories per 100 grams and oat milk has 38 calories.

For macronutrient ratios, oat milk is lighter in protein, much heavier in carbs and much lighter in fat compared to milk per calorie. Oat milk has a macronutrient ratio of 13:73:14 and for milk, 26:38:36 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oat Milk Milk
Protein 13% 26%
Carbohydrates 73% 38%
Fat 14% 36%
Alcohol ~ ~

carbohydrates

Milk and oat milk contain similar amounts of carbs - milk has 4.8g of total carbs per 100 grams and oat milk has 7.1g of carbohydrates.

dietary fiber

Oat milk has more dietary fiber than milk - oat milk has 0.8g of dietary fiber per 100 grams and milk does not contain significant amounts.

sugar

Milk and oat milk contain similar amounts of sugar - milk has 5.1g of sugar per 100 grams and oat milk has 2.1g of sugar.

Protein

protein

Milk has 164% more protein than oat milk - milk has 3.3g of protein per 100 grams and oat milk has 1.3g of protein.

Fat

saturated fat

Oat milk has less saturated fat than milk - milk has 1.3g of saturated fat per 100 grams and oat milk does not contain significant amounts.

trans fat

Both milk and oat milk are low in trans fat - milk has 0.09g of trans fat per 100 grams and oat milk does not contain significant amounts.

cholesterol

Both milk and oat milk are low in cholesterol - milk has 8mg of cholesterol per 100 grams and oat milk does not contain significant amounts.

Vitamins

Vitamin C

Milk and oat milk contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and oat milk does not contain significant amounts.

Vitamin A

Milk has more Vitamin A than oat milk - milk has 55ug of Vitamin A per 100 grams and oat milk does not contain significant amounts.

Vitamin D

Milk has 48% more Vitamin D than oat milk - milk has 49iu of Vitamin D per 100 grams and oat milk has 33iu of Vitamin D.

Vitamin E

Milk and oat milk contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and oat milk does not contain significant amounts.

Vitamin K

Milk and oat milk contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and oat milk does not contain significant amounts.

The B Vitamins

Milk has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both oat milk and milk contain significant amounts of riboflavin and Vitamin B12.

Oat Milk Milk
Thiamin ~ 0.039 MG
Riboflavin 0.142 MG 0.185 MG
Niacin ~ 0.092 MG
Pantothenic acid ~ 0.356 MG
Vitamin B6 ~ 0.038 MG
Folate ~ 5 UG
Vitamin B12 0.38 UG 0.53 UG

Minerals

calcium

Both milk and oat milk are high in calcium. Milk is very similar to milk for calcium - milk has 120mg of calcium per 100 grams and oat milk has 125mg of calcium.

iron

Milk and oat milk contain similar amounts of iron - milk has 0.02mg of iron per 100 grams and oat milk has 0.3mg of iron.

potassium

Milk has 300% more potassium than oat milk - milk has 140mg 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 Oat Milk or Milk .

Note: The specific food items compared are: Oat Milk (VANILLA OAT OATMILK, VANILLA) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) .

Oat Milk g

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G Water G
G Starch G
G Alcohol G


FAQ

Does milk or oat milk contain more calories in 100 grams?
Milk and oat milk contain similar amounts of calories - milk has 50 calories in 100g and oat milk has 38 calories.

Does milk or oat milk have more carbohydrates?
By weight, milk and oat milk contain similar amounts of carbs - milk has 4.8g of carbs for 100g and oat milk has 7.1g of carbohydrates.

Does milk or oat milk contain more calcium?
Both milk and oat milk are high in calcium. Milk is very similar to milk for calcium - milk has 120mg of calcium in 100 grams and oat milk has 125mg of calcium.

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