Oat Milk vs. Soy Milk

Nutrition comparison of Oat Milk and Soy Milk


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

We compared the nutritional contents of oat milk versus soy milk (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 Soy Milk source

Calories and Carbs

calories

Soy milk and oat milk contain similar amounts of calories - soy milk has 43kcal of calories per 100 grams and oat milk has 38kcal of calories.

dietary fiber

Oat milk has more dietary fiber than soy milk - soy milk has 0.2g of dietary fiber per 100 grams and oat milk has 0.8g of dietary fiber.

sugar

Soy milk and oat milk contain similar amounts of sugar - soy milk has 3.7g of sugar per 100 grams and oat milk has 2.1g of sugar.

Protein

protein

Soy milk and oat milk contain similar amounts of protein - soy milk has 2.6g of protein per 100 grams and oat milk has 1.3g of protein.

Fat

saturated fat

Both soy milk and oat milk are low in saturated fat - soy milk has 0.21g of saturated fat per 100 grams and oat milk does not contain significant amounts.

Vitamins

Vitamin A

Soy milk has more Vitamin A than oat milk - soy milk has 55ug of Vitamin A per 100 grams and oat milk does not contain significant amounts.

Vitamin D

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

Vitamin E

Soy milk and oat milk contain similar amounts of Vitamin E - soy milk has 0.11mg of Vitamin E per 100 grams and oat milk does not contain significant amounts.

The B Vitamins

Soy milk has more thiamin, niacin, vitamin b6, folate and vitamin b12. Both oat milk and soy milk contain significant amounts of riboflavin.

Oat Milk Soy Milk
Thiamin ~ 0.029 MG
Riboflavin 0.142 MG 0.184 MG
Niacin ~ 0.425 MG
Vitamin B6 ~ 0.031 MG
Folate ~ 9 UG
Vitamin B12 0.38 UG 0.85 UG

Minerals

calcium

Both soy milk and oat milk are high in calcium - soy milk has 123mg of calcium per 100 grams and oat milk has 125mg of calcium.

iron

Soy milk and oat milk contain similar amounts of iron - soy milk has 0.42mg of iron per 100 grams and oat milk has 0.3mg of iron.

potassium

Soy milk has more potassium than oat milk - soy milk has 122mg 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 Soy Milk (Soy milk, fortified) .

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Oat Milk
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Soy Milk
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