Almond Milk vs. Oat Milk
Nutrition comparison of Almond Milk and Oat Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond milk
versus
oat milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond milk and oat milk:
- Both almond milk and oat milk are high in calcium.
- Almond milk has 61% less calories than oat milk.
- Almond milk has signficantly more Vitamin E than oat milk.
- Oat milk has more riboflavin and Vitamin B12, however, almond milk contains more niacin.
USDA sources for nutritional information: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Oat Milk (VANILLA OAT OATMILK, VANILLA) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond milk has 61% less calories than oat milk - almond milk has 15 calories per 100 grams and oat milk has 38 calories.
For macronutrient ratios, almond milk is much lighter in carbs, much heavier in fat and similar to oat milk for protein. Almond milk has a macronutrient ratio of 10:34:56 and for oat milk, 13:73:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Milk | Oat Milk | |
|---|---|---|
| Protein | 10% | 13% |
| Carbohydrates | 34% | 73% |
| Fat | 56% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Almond milk and oat milk contain similar amounts of carbs - almond milk has 1.3g of total carbs per 100 grams and oat milk has 7.1g of carbohydrates.
dietary fiber
Oat milk has 300% more dietary fiber than almond milk - almond milk has 0.2g of dietary fiber per 100 grams and oat milk has 0.8g of dietary fiber.
sugar
Almond milk and oat milk contain similar amounts of sugar - almond milk has 0.81g of sugar per 100 grams and oat milk has 2.1g of sugar.
Protein
protein
Almond milk and oat milk contain similar amounts of protein - almond milk has 0.4g of protein per 100 grams and oat milk has 1.3g of protein.
Fat
saturated fat
Both almond milk and oat milk are low in saturated fat - almond milk has 0.08g of saturated fat per 100 grams and oat milk does not contain significant amounts.
Vitamins
Vitamin A
Oat milk has more Vitamin A than almond milk - oat milk has 37.5ug of Vitamin A per 100 grams and almond milk does not contain significant amounts.
Vitamin D
Almond milk and oat milk contain similar amounts of Vitamin D - almond milk has 41iu of Vitamin D per 100 grams and oat milk has 33iu of Vitamin D.
Vitamin E
Almond milk has signficantly more Vitamin E than oat milk - almond milk has 6.3mg of Vitamin E per 100 grams and oat milk does not contain significant amounts.
The B Vitamins
Oat milk has more riboflavin and Vitamin B12, however, almond milk contains more niacin.
| Almond Milk | Oat Milk | |
|---|---|---|
| Riboflavin | 0.01 MG | 0.142 MG |
| Niacin | 0.07 MG | ~ |
| Pantothenic acid | 0.01 MG | ~ |
| Folate | 1 UG | ~ |
| Vitamin B12 | ~ | 0.38 UG |
Minerals
calcium
Both almond milk and oat milk are high in calcium. Almond milk has 47% more calcium than oat milk - almond milk has 184mg of calcium per 100 grams and oat milk has 125mg of calcium.
iron
Almond milk and oat milk contain similar amounts of iron - almond milk has 0.28mg of iron per 100 grams and oat milk has 0.3mg of iron.
potassium
Almond milk and oat milk contain similar amounts of potassium - almond milk has 67mg 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: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Oat Milk (VANILLA OAT OATMILK, VANILLA) .
Almond Milk g
()
|
Daily Values (%) |
Oat 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 almond milk or oat milk contain more calories in 100 grams?Almond milk has 60% less calories than oat milk - almond milk has 15 calories in 100g and oat milk has 38 calories.
Does almond milk or oat milk have more carbohydrates?
By weight, almond milk and oat milk contain similar amounts of carbs - almond milk has 1.3g of carbs for 100g and oat milk has 7.1g of carbohydrates.
Does almond milk or oat milk contain more calcium?
Both almond milk and oat milk are high in calcium. Almond milk has 50% more calcium than oat milk - almond milk has 184mg of calcium in 100 grams and oat milk has 125mg of calcium.