Oat Milk vs. Kefir

Nutrition comparison of Oat Milk and Kefir


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

We compared the nutritional contents of oat milk versus kefir (100g each) below using 2020 USDA and NIH data[1].

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

  • Both kefir and oat milk are high in calcium.
  • Kefir has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Kefir is an excellent source of Vitamin A.
Detailed nutritional comparison of oat milk and kefir 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 Kefir (Kefir, lowfat, plain, LIFEWAY) . Have a correction or suggestions? Shoot us an email.


Image of Oat Milk src
Image of Kefir src

Calories and Carbs

calories

Kefir and oat milk contain similar amounts of calories - kefir has 43 calories per 100 grams and oat milk has 38 calories.

For macronutrient ratios, oat milk is much lighter in protein, much heavier in carbs and lighter in fat compared to kefir per calorie. Oat milk has a macronutrient ratio of 13:73:14 and for kefir, 35:44:21 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oat Milk Kefir
Protein 13% 35%
Carbohydrates 73% 44%
Fat 14% 21%
Alcohol ~ ~

carbohydrates

Kefir and oat milk contain similar amounts of carbs - kefir 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 kefir - oat milk has 0.8g of dietary fiber per 100 grams and kefir does not contain significant amounts.

sugar

Kefir and oat milk contain similar amounts of sugar - kefir has 4.6g of sugar per 100 grams and oat milk has 2.1g of sugar.

Protein

protein

Kefir has 203% more protein than oat milk - kefir has 3.8g of protein per 100 grams and oat milk has 1.3g of protein.

Fat

saturated fat

Both kefir and oat milk are low in saturated fat - kefir has 0.66g of saturated fat per 100 grams and oat milk does not contain significant amounts.

trans fat

Both kefir and oat milk are low in trans fat - kefir has 0.04g of trans fat per 100 grams and oat milk does not contain significant amounts.

cholesterol

Both kefir and oat milk are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and oat milk does not contain significant amounts.

Vitamins

Vitamin C

Kefir and oat milk contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and oat milk does not contain significant amounts.

Vitamin A

Kefir is an excellent source of Vitamin A and it has more Vitamin A than oat milk - kefir has 171ug of Vitamin A per 100 grams and oat milk does not contain significant amounts.

Vitamin D

Kefir and oat milk contain similar amounts of Vitamin D - kefir has 41iu of Vitamin D per 100 grams and oat milk has 33iu of Vitamin D.

Vitamin E

Kefir and oat milk contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and oat milk does not contain significant amounts.

Vitamin K

Kefir and oat milk contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and oat milk does not contain significant amounts.

The B Vitamins

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

Oat Milk Kefir
Thiamin ~ 0.03 MG
Riboflavin 0.142 MG 0.135 MG
Niacin ~ 0.15 MG
Pantothenic acid ~ 0.385 MG
Vitamin B6 ~ 0.058 MG
Folate ~ 13 UG
Vitamin B12 0.38 UG 0.29 UG

Minerals

calcium

Both kefir and oat milk are high in calcium. Kefir has a little more calcium (4%) than oat milk by weight - kefir has 130mg of calcium per 100 grams and oat milk has 125mg of calcium.

iron

Kefir and oat milk contain similar amounts of iron - kefir has 0.04mg of iron per 100 grams and oat milk has 0.3mg of iron.

potassium

Kefir has 369% more potassium than oat milk - kefir has 164mg 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 Kefir (Kefir, lowfat, plain, LIFEWAY) .

Oat Milk g

()
Daily Values (%)

Kefir 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
MG %
sodium
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 %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does kefir or oat milk contain more calories in 100 grams?
Kefir and oat milk contain similar amounts of calories - kefir has 43 calories in 100g and oat milk has 38 calories.

Is kefir or oat milk better for protein?
Kefir has 200% more protein than oat milk - kefir has 3.8g of protein per 100 grams and oat milk has 1.3g of protein.

Does kefir or oat milk have more carbohydrates?
By weight, kefir and oat milk contain similar amounts of carbs - kefir has 4.8g of carbs for 100g and oat milk has 7.1g of carbohydrates.

Does kefir or oat milk contain more calcium?
Both kefir and oat milk are high in calcium. Kefir has a little more calcium ( 0%) than oat milk by weight - kefir has 130mg of calcium in 100 grams and oat milk has 125mg of calcium.