Oats vs. Whole Milk

Nutrition comparison of Oats and Whole Milk


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

We compared the nutritional contents of oats versus whole 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 Oats source
Image of Whole Milk source

Calories and Carbs

calories

Oat is high in calories and whole milk has less calories than oat - oat has 389kcal of calories per 100 grams and whole milk has 61kcal of calories.

dietary fiber

Oat is a excellent source of dietary fiber and it has more dietary fiber than whole milk - oat has 10.6g of dietary fiber per 100 grams and whole milk does not contain significant amounts.

sugar

Oat has less sugar than whole milk - whole milk has 5.1g of sugar per 100 grams and oat does not contain significant amounts.

Protein

protein

Oat is a excellent source of protein and it has more protein than whole milk - oat has 16.9g of protein per 100 grams and whole milk has 3.2g of protein.

Fat

saturated fat

Oats and whole milk contain similar amounts of saturated fat - oat has 1.2g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.

Vitamins

Vitamin A

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

Vitamin D

Whole milk has signficantly more Vitamin D than oat - whole milk has 51iu of Vitamin D per 100 grams and oat does not contain significant amounts.

Vitamin E

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

The B Vitamins

Oat has more thiamin, niacin, pantothenic acid, vitamin b6 and folate, however, whole milk contains more vitamin b12. Both oats and whole milk contain significant amounts of riboflavin.

Oats Whole Milk
Thiamin 0.763 MG 0.046 MG
Riboflavin 0.139 MG 0.169 MG
Niacin 0.961 MG 0.089 MG
Pantothenic acid 1.349 MG 0.373 MG
Vitamin B6 0.119 MG 0.036 MG
Folate 56 UG 5 UG
Vitamin B12 ~ 0.45 UG

Minerals

calcium

Both oats and whole milk are high in calcium - oat has 54mg of calcium per 100 grams and whole milk has 113mg of calcium.

iron

Oat is a excellent source of iron and it has more iron than whole milk - oat has 4.7mg of iron per 100 grams and whole milk has 0.03mg of iron.

potassium

Oat is a excellent source of potassium and it has more potassium than whole milk - oat has 429mg of potassium per 100 grams and whole milk has 132mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both oats and whole milk contain significant amounts of alpha linoleic acid (ALA).

Oats Whole Milk
alpha linoleic acid 0.111 G 0.075 G
Total 0.111 G 0.075 G

omega 6s

Comparing omega-6 fatty acids, oat has more linoleic acid than whole milk per 100 grams.

Oats Whole Milk
linoleic acid 2.424 G 0.12 G
Total 2.424 G 0.12 G

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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .

()

Oats
g

Daily Values (%)

Whole Milk
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 %