Oatmeal vs. Skim Milk
Nutrition comparison of Oatmeal and Skim Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
skim milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and skim milk:
- Both skim milk and oatmeal are high in calcium.
- Oatmeal has 4 times less sugar than skim milk.
- Oatmeal has more thiamin, niacin, Vitamin B6 and folate, however, skim milk contains more pantothenic acid and Vitamin B12.
- Oatmeal is an excellent source of dietary fiber, iron, potassium and protein.
- Skim milk has 18.8 times less saturated fat than oatmeal.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) 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
Oatmeal is high in calories and skim milk has 91% less calories than oatmeal - skim milk has 34 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is much lighter in protein, heavier in carbs and heavier in fat compared to skim milk per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for skim milk, 40:58:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Skim Milk | |
|---|---|---|
| Protein | 17% | 40% |
| Carbohydrates | 69% | 58% |
| Fat | 15% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and skim milk has 93% less carbohydrates than oatmeal - skim milk has 5g 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 skim milk - oatmeal has 9.8g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
Oatmeal has 4 times less sugar than skim milk - skim 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 375% more protein than skim milk - skim milk has 3.4g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Skim milk has 18.8 times less saturated fat than oatmeal - skim milk has 0.06g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
cholesterol
Both skim milk and oatmeal are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and oatmeal does not contain significant amounts.
Vitamins
Vitamin A
Skim milk has more Vitamin A than oatmeal - skim milk has 61ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin D
Skim milk has more Vitamin D than oatmeal - skim milk has 47iu of Vitamin D per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Skim milk and oatmeal contain similar amounts of Vitamin E - skim milk has 0.01mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
The B Vitamins
Oatmeal has more thiamin, niacin, Vitamin B6 and folate, however, skim milk contains more pantothenic acid and Vitamin B12. Both oatmeal and skim milk contain significant amounts of riboflavin.
| Oatmeal | Skim Milk | |
|---|---|---|
| Thiamin | 0.73 MG | 0.045 MG |
| Riboflavin | 0.14 MG | 0.182 MG |
| Niacin | 0.78 MG | 0.094 MG |
| Pantothenic acid | ~ | 0.357 MG |
| Vitamin B6 | 0.12 MG | 0.037 MG |
| Folate | 32 UG | 5 UG |
| Vitamin B12 | ~ | 0.5 UG |
Minerals
calcium
Both skim milk and oatmeal are high in calcium. Skim milk has 135% more calcium than oatmeal - skim milk has 122mg 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 skim milk - skim 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 124% more potassium than skim milk - skim milk has 156mg 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.
Oatmeal 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 oatmeal contain more calories in 100 grams?Oatmeal is high in calories and skim milk has 90% less calories than oatmeal - skim milk has 34 calories in 100g and oatmeal has 367 calories.
Is skim milk or oatmeal better for protein?
Oatmeal is a fantastic source of protein and it has 380% more protein than skim milk - skim milk has 3.4g of protein per 100 grams and oatmeal has 16g of protein.
Does skim milk or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and skim milk has 90% fewer carbohydrates than oatmeal - skim milk has 5g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does skim milk or oatmeal contain more calcium?
Both skim milk and oatmeal are high in calcium. Skim milk has 140% more calcium than oatmeal - skim milk has 122mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does skim milk or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 139 times more iron than skim milk - skim milk has 0.03mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does skim milk or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 120% more potassium than skim milk - skim milk has 156mg of potassium in 100 grams and oatmeal has 350mg of potassium.