Oat Milk vs. Skim Milk
Nutrition comparison of Oat Milk and Skim 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
skim milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oat milk and skim milk:
- Both skim milk and oat milk are high in calcium.
- Skim milk has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Oat Milk (VANILLA OAT OATMILK, VANILLA) and Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Skim milk and oat milk contain similar amounts of calories - skim milk has 34 calories per 100 grams and oat milk has 38 calories.
For macronutrient ratios, oat milk is much lighter in protein, heavier in carbs and heavier in fat compared to skim milk per calorie. Oat milk has a macronutrient ratio of 13:73:14 and for skim milk, 40:58:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oat Milk | Skim Milk | |
|---|---|---|
| Protein | 13% | 40% |
| Carbohydrates | 73% | 58% |
| Fat | 14% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Skim milk and oat milk contain similar amounts of carbs - skim milk has 5g of total carbs per 100 grams and oat milk has 7.1g of carbohydrates.
dietary fiber
Oat milk has more dietary fiber than skim milk - oat milk has 0.8g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
Skim milk and oat milk contain similar amounts of sugar - skim milk has 5.1g of sugar per 100 grams and oat milk has 2.1g of sugar.
Protein
protein
Skim milk has 170% more protein than oat milk - skim milk has 3.4g of protein per 100 grams and oat milk has 1.3g of protein.
Fat
saturated fat
Both skim milk and oat milk are low in saturated fat - skim milk has 0.06g of saturated fat per 100 grams and oat milk does not contain significant amounts.
cholesterol
Both skim milk and oat milk are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and oat milk does not contain significant amounts.
Vitamins
Vitamin A
Skim milk has more Vitamin A than oat milk - skim milk has 61ug of Vitamin A per 100 grams and oat milk does not contain significant amounts.
Vitamin D
Skim milk and oat milk contain similar amounts of Vitamin D - skim milk has 47iu of Vitamin D per 100 grams and oat milk has 33iu of Vitamin D.
Vitamin E
Skim milk and oat milk contain similar amounts of Vitamin E - skim milk has 0.01mg of Vitamin E per 100 grams and oat milk does not contain significant amounts.
The B Vitamins
Skim milk has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both oat milk and skim milk contain significant amounts of riboflavin and Vitamin B12.
| Oat Milk | Skim Milk | |
|---|---|---|
| Thiamin | ~ | 0.045 MG |
| Riboflavin | 0.142 MG | 0.182 MG |
| Niacin | ~ | 0.094 MG |
| Pantothenic acid | ~ | 0.357 MG |
| Vitamin B6 | ~ | 0.037 MG |
| Folate | ~ | 5 UG |
| Vitamin B12 | 0.38 UG | 0.5 UG |
Minerals
calcium
Both skim milk and oat milk are high in calcium. Skim milk is very similar to skim milk for calcium - skim milk has 122mg of calcium per 100 grams and oat milk has 125mg of calcium.
iron
Skim milk and oat milk contain similar amounts of iron - skim milk has 0.03mg of iron per 100 grams and oat milk has 0.3mg of iron.
potassium
Skim milk has 346% more potassium than oat milk - skim milk has 156mg 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 (%) |
Skim Milk 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 skim milk or oat milk contain more calories in 100 grams?Skim milk and oat milk contain similar amounts of calories - skim milk has 34 calories in 100g and oat milk has 38 calories.
Is skim milk or oat milk better for protein?
Skim milk has 170% more protein than oat milk - skim milk has 3.4g of protein per 100 grams and oat milk has 1.3g of protein.
Does skim milk or oat milk have more carbohydrates?
By weight, skim milk and oat milk contain similar amounts of carbs - skim milk has 5g of carbs for 100g and oat milk has 7.1g of carbohydrates.
Does skim milk or oat milk contain more calcium?
Both skim milk and oat milk are high in calcium. Skim milk is very similar to skim milk for calcium - skim milk has 122mg of calcium in 100 grams and oat milk has 125mg of calcium.