Oat Milk vs. Whole Milk

Nutrition comparison of Oat Milk and Whole 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 whole milk (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in oat milk and whole milk:

  • Both whole milk and oat milk are high in calcium.
  • Whole milk has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
Detailed nutritional comparison of oat milk and whole milk 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: Oat Milk (VANILLA OAT OATMILK, VANILLA) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) . Have a correction or suggestions? Shoot us an email.


Image of Oat Milk src
Image of Whole Milk src

Here's an infographic summarizing the nutritional differences between oat milk and whole milk. marks particularly rich nutrients.


Calories and Carbs

calories

Oat milk has 38% less calories than whole milk - whole milk has 61 calories per 100 grams and oat milk has 38 calories.

For macronutrient ratios, oat milk is lighter in protein, much heavier in carbs and much lighter in fat compared to whole milk per calorie. Oat milk has a macronutrient ratio of 13:73:14 and for whole milk, 21:32:48 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oat Milk Whole Milk
Protein 13% 21%
Carbohydrates 73% 32%
Fat 14% 48%
Alcohol ~ ~

carbohydrates

Whole milk and oat milk contain similar amounts carbs - whole milk has 4.8g of total carbs per 100 grams and oat milk has 7.1g of carbohydrates.

dietary fiber

Oat milk has more dietary fiber than whole milk - oat milk has 0.8g of dietary fiber per 100 grams and whole milk does not contain significant amounts.

sugar

Whole milk and oat milk contain similar amounts of sugar - whole milk has 5.1g of sugar per 100 grams and oat milk has 2.1g of sugar.



Protein

protein

Whole milk has 152% more protein than oat milk - whole milk has 3.2g of protein per 100 grams and oat milk has 1.3g of protein.

Fat

saturated fat

Oat milk has less saturated fat than whole milk - whole milk has 1.9g of saturated fat per 100 grams and oat milk does not contain significant amounts.

cholesterol

Oat milk has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and oat milk does not contain significant amounts.

Vitamins

Vitamin A

Whole milk has more Vitamin A than oat milk - whole milk has 46ug of Vitamin A per 100 grams and oat milk does not contain significant amounts.

Vitamin D

Whole milk has 55% more Vitamin D than oat milk - whole milk has 51iu of Vitamin D per 100 grams and oat milk has 33iu of Vitamin D.

Vitamin E

Whole milk and oat milk contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and oat milk does not contain significant amounts.

Vitamin K

Whole milk and oat milk contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and oat milk does not contain significant amounts.

The B Vitamins

Whole milk has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both oat milk and whole milk contain significant amounts of riboflavin and Vitamin B12.

Oat Milk Whole Milk
Thiamin ~ 0.046 MG
Riboflavin 0.142 MG 0.169 MG
Niacin ~ 0.089 MG
Pantothenic acid ~ 0.373 MG
Vitamin B6 ~ 0.036 MG
Folate ~ 5 UG
Vitamin B12 0.38 UG 0.45 UG

Minerals

calcium

Both whole milk and oat milk are high in calcium. Oat milk has 11% more calcium than whole milk - whole milk has 113mg of calcium per 100 grams and oat milk has 125mg of calcium.

iron

Whole milk and oat milk contain similar amounts of iron - whole milk has 0.03mg of iron per 100 grams and oat milk has 0.3mg of iron.

potassium

Whole milk has 277% more potassium than oat milk - whole milk has 132mg 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 Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .

Oat Milk g

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G Water G
G Starch G
G Alcohol G