Oatmeal vs. Whole Milk
Nutrition comparison of Oatmeal and Whole Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
whole milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and whole milk:
- Both whole milk and oatmeal are high in calcium.
- Oatmeal has 4 times less sugar than whole milk.
- Oatmeal has more thiamin, niacin, Vitamin B6 and folate, however, whole milk contains more pantothenic acid and Vitamin B12.
- Oatmeal is an excellent source of dietary fiber, iron, potassium and protein.
- Whole milk has signficantly more Vitamin D than oatmeal.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and whole milk has 83% less calories than oatmeal - whole milk has 61 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is lighter in protein, much heavier in carbs and much lighter in fat compared to whole milk per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for whole milk, 21:32:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Whole Milk | |
|---|---|---|
| Protein | 17% | 21% |
| Carbohydrates | 69% | 32% |
| Fat | 15% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and whole milk has 93% less carbohydrates than oatmeal - whole milk has 4.8g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has more dietary fiber than whole milk - oatmeal has 9.8g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Oatmeal has 4 times less sugar than whole milk - whole milk has 5.1g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 408% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Whole milk and oatmeal contain similar amounts of saturated fat - whole milk has 1.9g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
cholesterol
Oatmeal has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and oatmeal does not contain significant amounts.
Vitamins
Vitamin A
Whole milk has more Vitamin A than oatmeal - whole milk has 46ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than oatmeal - whole milk has 51iu of Vitamin D per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Whole milk and oatmeal contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Whole milk and oatmeal contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, niacin, Vitamin B6 and folate, however, whole milk contains more pantothenic acid and Vitamin B12. Both oatmeal and whole milk contain significant amounts of riboflavin.
| Oatmeal | Whole Milk | |
|---|---|---|
| Thiamin | 0.73 MG | 0.046 MG |
| Riboflavin | 0.14 MG | 0.169 MG |
| Niacin | 0.78 MG | 0.089 MG |
| Pantothenic acid | ~ | 0.373 MG |
| Vitamin B6 | 0.12 MG | 0.036 MG |
| Folate | 32 UG | 5 UG |
| Vitamin B12 | ~ | 0.45 UG |
Minerals
calcium
Both whole milk and oatmeal are high in calcium. Whole milk has 117% more calcium than oatmeal - whole milk has 113mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 139 times more iron than whole milk - whole milk has 0.03mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 165% more potassium than whole milk - whole milk has 132mg of potassium per 100 grams and oatmeal has 350mg 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: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .
Oatmeal g
()
|
Daily Values (%) |
Whole 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 whole milk or oatmeal contain more calories in 100 grams?Oatmeal is high in calories and whole milk has 80% less calories than oatmeal - whole milk has 61 calories in 100g and oatmeal has 367 calories.
Does whole milk or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and whole milk has 90% fewer carbohydrates than oatmeal - whole milk has 4.8g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does whole milk or oatmeal contain more calcium?
Both whole milk and oatmeal are high in calcium. Whole milk has 120% more calcium than oatmeal - whole milk has 113mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does whole milk or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 139 times more iron than whole milk - whole milk has 0.03mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does whole milk or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 170% more potassium than whole milk - whole milk has 132mg of potassium in 100 grams and oatmeal has 350mg of potassium.