Oat Milk vs. Yogurt
Nutrition comparison of Oat Milk and Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oat milk
versus
yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oat milk and yogurt:
- Both yogurt and oat milk are high in calcium.
- Yogurt has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Oat Milk (VANILLA OAT OATMILK, VANILLA) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat milk has 38% less calories than yogurt - yogurt has 61 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 yogurt per calorie. Oat milk has a macronutrient ratio of 13:73:14 and for yogurt, 23:30:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oat Milk | Yogurt | |
|---|---|---|
| Protein | 13% | 23% |
| Carbohydrates | 73% | 30% |
| Fat | 14% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt and oat milk contain similar amounts of carbs - yogurt has 4.7g of total carbs per 100 grams and oat milk has 7.1g of carbohydrates.
dietary fiber
Oat milk has more dietary fiber than yogurt - oat milk has 0.8g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Yogurt and oat milk contain similar amounts of sugar - yogurt has 4.7g of sugar per 100 grams and oat milk has 2.1g of sugar.
Protein
protein
Yogurt has 178% more protein than oat milk - yogurt has 3.5g of protein per 100 grams and oat milk has 1.3g of protein.
Fat
saturated fat
Oat milk has less saturated fat than yogurt - yogurt has 2.1g of saturated fat per 100 grams and oat milk does not contain significant amounts.
cholesterol
Oat milk has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and oat milk does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and oat milk contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and oat milk does not contain significant amounts.
Vitamin A
Yogurt has more Vitamin A than oat milk - yogurt has 27ug of Vitamin A per 100 grams and oat milk does not contain significant amounts.
Vitamin D
Oat milk has 15 times more Vitamin D than yogurt - yogurt has 2iu of Vitamin D per 100 grams and oat milk has 33iu of Vitamin D.
Vitamin E
Yogurt and oat milk contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and oat milk does not contain significant amounts.
Vitamin K
Yogurt and oat milk contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and oat milk does not contain significant amounts.
The B Vitamins
Yogurt has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both oat milk and yogurt contain significant amounts of riboflavin and Vitamin B12.
| Oat Milk | Yogurt | |
|---|---|---|
| Thiamin | ~ | 0.029 MG |
| Riboflavin | 0.142 MG | 0.142 MG |
| Niacin | ~ | 0.075 MG |
| Pantothenic acid | ~ | 0.389 MG |
| Vitamin B6 | ~ | 0.032 MG |
| Folate | ~ | 7 UG |
| Vitamin B12 | 0.38 UG | 0.37 UG |
Minerals
calcium
Both yogurt and oat milk are high in calcium. Yogurt is very similar to yogurt for calcium - yogurt has 121mg of calcium per 100 grams and oat milk has 125mg of calcium.
iron
Yogurt and oat milk contain similar amounts of iron - yogurt has 0.05mg of iron per 100 grams and oat milk has 0.3mg of iron.
potassium
Yogurt has 343% more potassium than oat milk - yogurt has 155mg 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 (%) |
Yogurt 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 yogurt or oat milk contain more calories in 100 grams?Oat milk has 40% less calories than yogurt - yogurt has 61 calories in 100g and oat milk has 38 calories.
Does yogurt or oat milk have more carbohydrates?
By weight, yogurt and oat milk contain similar amounts of carbs - yogurt has 4.7g of carbs for 100g and oat milk has 7.1g of carbohydrates.
Does yogurt or oat milk contain more calcium?
Both yogurt and oat milk are high in calcium. Yogurt is very similar to yogurt for calcium - yogurt has 121mg of calcium in 100 grams and oat milk has 125mg of calcium.