Oat Milk vs. Oats

Nutrition comparison of Oat Milk and Oats


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

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

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

  • Both oats and oat milk are high in calcium.
  • Oat has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, oat milk contains more Vitamin B12.
  • Oat is an excellent source of dietary fiber, iron, potassium and protein.
Detailed nutritional comparison of oat milk and oats 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 Oats (Oats (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.


Image of Oat Milk src
Image of Oats src

Calories and Carbs

calories

Oat is high in calories and oat milk has 90% less calories than oat - oat has 389 calories per 100 grams and oat milk has 38 calories.

For macronutrient ratios, oat milk is lighter in protein, heavier in carbs and similar to oats for fat. Oat milk has a macronutrient ratio of 13:73:14 and for oats, 17:67:16 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oat Milk Oats
Protein 13% 17%
Carbohydrates 73% 67%
Fat 14% 16%
Alcohol ~ ~

carbohydrates

Oat is high in carbohydrates and oat milk has 89% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and oat milk has 7.1g of carbohydrates.

dietary fiber

Oat is an excellent source of dietary fiber and it has 12 times more dietary fiber than oat milk - oat has 10.6g of dietary fiber per 100 grams and oat milk has 0.8g of dietary fiber.

sugar

Oat has less sugar than oat milk - oat milk has 2.1g of sugar per 100 grams and oat does not contain significant amounts.

Protein

protein

Oat is an excellent source of protein and it has 12 times more protein than oat milk - oat has 16.9g of protein per 100 grams and oat milk has 1.3g of protein.

Fat

saturated fat

Oat milk has less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and oat milk does not contain significant amounts.

Vitamins

Vitamin A

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

Vitamin D

Oat milk has more Vitamin D than oat - oat milk has 33iu of Vitamin D per 100 grams and oat does not contain significant amounts.

The B Vitamins

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

Oat Milk Oats
Thiamin ~ 0.763 MG
Riboflavin 0.142 MG 0.139 MG
Niacin ~ 0.961 MG
Pantothenic acid ~ 1.349 MG
Vitamin B6 ~ 0.119 MG
Folate ~ 56 UG
Vitamin B12 0.38 UG ~

Minerals

calcium

Both oats and oat milk are high in calcium. Oat milk has 131% more calcium than oat - oat has 54mg of calcium per 100 grams and oat milk has 125mg of calcium.

iron

Oat is an excellent source of iron and it has 14 times more iron than oat milk - oat has 4.7mg of iron per 100 grams and oat milk has 0.3mg of iron.

potassium

Oat is an excellent source of potassium and it has 11 times more potassium than oat milk - oat has 429mg 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 Oats (Oats (Includes foods for USDA's Food Distribution Program)) .

Oat Milk g

()
Daily Values (%)

Oats g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does oats or oat milk contain more calories in 100 grams?
Oat is high in calories and oat milk has 90% less calories than oat - oat has 389 calories in 100g and oat milk has 38 calories.

Does oats or oat milk have more carbohydrates?
By weight, oat is high in carbohydrates and oat milk has 90% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and oat milk has 7.1g of carbohydrates.

Does oats or oat milk contain more calcium?
Both oats and oat milk are high in calcium. Oat milk has 130% more calcium than oat - oat has 54mg of calcium in 100 grams and oat milk has 125mg of calcium.

Does oats or oat milk contain more iron?
Oat is an abundant source of iron and it has 14 times more iron than oat milk - oat has 4.7mg of iron in 100 grams and oat milk has 0.3mg of iron.

Does oats or oat milk contain more potassium?
Oat is a rich source of potassium and it has 11 times more potassium than oat milk - oat has 429mg of potassium in 100 grams and oat milk has 35mg of potassium.