Almond Milk vs. Oatmeal

Nutrition comparison of Almond Milk and Oatmeal


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

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

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

  • Both oatmeal and almond milk are high in calcium.
  • Almond milk has 12.8 times less saturated fat than oatmeal.
  • Almond milk has signficantly more Vitamin E than oatmeal.
  • Oatmeal has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
  • Oatmeal is an excellent source of dietary fiber, iron, potassium and protein.
Detailed nutritional comparison of almond milk and oatmeal 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: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) . Have a correction or suggestions? Shoot us an email.


Image of Almond Milk src
Image of Oatmeal src

Calories and Carbs

calories

Oatmeal is high in calories and almond milk has 96% less calories than oatmeal - oatmeal has 367 calories per 100 grams and almond milk has 15 calories.

For macronutrient ratios, almond milk is lighter in protein, much lighter in carbs and much heavier in fat compared to oatmeal per calorie. Almond milk has a macronutrient ratio of 10:34:56 and for oatmeal, 17:69:15 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almond Milk Oatmeal
Protein 10% 17%
Carbohydrates 34% 69%
Fat 56% 15%
Alcohol ~ ~

carbohydrates

Oatmeal is high in carbohydrates and almond milk has 98% less carbohydrates than oatmeal - oatmeal has 67g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.

dietary fiber

Oatmeal is an excellent source of dietary fiber and it has 48 times more dietary fiber than almond milk - oatmeal has 9.8g of dietary fiber per 100 grams and almond milk has 0.2g of dietary fiber.

sugar

Oatmeal and almond milk contain similar amounts of sugar - oatmeal has 1g of sugar per 100 grams and almond milk has 0.81g of sugar.

Protein

protein

Oatmeal is an excellent source of protein and it has 39 times more protein than almond milk - oatmeal has 16g of protein per 100 grams and almond milk has 0.4g of protein.

Fat

saturated fat

Almond milk has 12.8 times less saturated fat than oatmeal - oatmeal has 1.1g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.

Vitamins

Vitamin D

Almond milk has more Vitamin D than oatmeal - almond milk has 41iu of Vitamin D per 100 grams and oatmeal does not contain significant amounts.

Vitamin E

Almond milk has signficantly more Vitamin E than oatmeal - oatmeal has 0.47mg of Vitamin E per 100 grams and almond milk has 6.3mg of Vitamin E.

The B Vitamins

Oatmeal has more thiamin, riboflavin, niacin, Vitamin B6 and folate.

Almond Milk Oatmeal
Thiamin ~ 0.73 MG
Riboflavin 0.01 MG 0.14 MG
Niacin 0.07 MG 0.78 MG
Pantothenic acid 0.01 MG ~
Vitamin B6 ~ 0.12 MG
Folate 1 UG 32 UG

Minerals

calcium

Both oatmeal and almond milk are high in calcium. Almond milk has 254% more calcium than oatmeal - oatmeal has 52mg of calcium per 100 grams and almond milk has 184mg of calcium.

iron

Oatmeal is an excellent source of iron and it has 14 times more iron than almond milk - oatmeal has 4.2mg of iron per 100 grams and almond milk has 0.28mg of iron.

potassium

Oatmeal is an excellent source of potassium and it has 422% more potassium than almond milk - oatmeal has 350mg of potassium per 100 grams and almond milk has 67mg 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: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) .

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