Oat Milk vs. Oatmeal

Nutrition comparison of Oat Milk and Oatmeal


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

We compared the nutritional contents of oat milk versus oatmeal (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Oat Milk source
Image of Oatmeal source

Calories and Carbs

calories

Oatmeal is high in calories and oat milk has less calories than oatmeal - oatmeal has 367kcal of calories per 100 grams and oat milk has 38kcal of calories.

dietary fiber

Oatmeal is a excellent source of dietary fiber and it has more dietary fiber than oat milk - oatmeal has 9.8g of dietary fiber per 100 grams and oat milk has 0.8g of dietary fiber.

sugar

Oatmeal and oat milk contain similar amounts of sugar - oatmeal has 1g of sugar per 100 grams and oat milk has 2.1g of sugar.

Protein

protein

Oatmeal is a excellent source of protein and it has more protein than oat milk - oatmeal has 16g of protein per 100 grams and oat milk has 1.3g of protein.

Fat

saturated fat

Oat milk has less saturated fat than oatmeal - oatmeal has 1.1g of saturated fat per 100 grams and oat milk does not contain significant amounts.

Vitamins

Vitamin A

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

Vitamin D

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

Vitamin E

Oatmeal has more Vitamin E than oat milk - oatmeal has 0.47mg of Vitamin E per 100 grams and oat milk does not contain significant amounts.

The B Vitamins

Oatmeal has more thiamin, niacin, vitamin b6 and folate, however, oat milk contains more vitamin b12. Both oat milk and oatmeal contain significant amounts of riboflavin.

Oat Milk Oatmeal
Thiamin ~ 0.73 MG
Riboflavin 0.142 MG 0.14 MG
Niacin ~ 0.78 MG
Vitamin B6 ~ 0.12 MG
Folate ~ 32 UG
Vitamin B12 0.38 UG ~

Minerals

calcium

Both oatmeal and oat milk are high in calcium - oatmeal has 52mg of calcium per 100 grams and oat milk has 125mg of calcium.

iron

Oatmeal is a excellent source of iron and it has more iron than oat milk - oatmeal has 4.2mg of iron per 100 grams and oat milk has 0.3mg of iron.

potassium

Oatmeal is a excellent source of potassium and it has more potassium than oat milk - oatmeal has 350mg 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 Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) .

()

Oat Milk
g

Daily Values (%)

Oatmeal
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
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 %