Oats vs. Milk
Nutrition comparison of Oats and Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and milk:
- Both oats and milk are high in calcium.
- Oat has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, milk contains more Vitamin B12.
- Oat is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and milk has 87% less calories than oat - oat has 389 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, oats is lighter in protein, much heavier in carbs and lighter in fat compared to milk per calorie. Oats has a macronutrient ratio of 17:67:16 and for milk, 27:38:35 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Milk | |
|---|---|---|
| Protein | 17% | 27% |
| Carbohydrates | 67% | 38% |
| Fat | 16% | 35% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and milk has 93% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than milk - oat has 10.6g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Oat has less sugar than milk - milk has 5.1g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 412% more protein than milk - oat has 16.9g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Oats and milk contain similar amounts of saturated fat - oat has 1.2g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and oats are low in trans fat - milk has 0.09g of trans fat per 100 grams and oat does not contain significant amounts.
cholesterol
Both milk and oats are low in cholesterol - milk has 8mg of cholesterol per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin C
Milk and oats contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Milk has more Vitamin A than oat - milk has 55ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than oat - milk has 49iu of Vitamin D per 100 grams and oat does not contain significant amounts.
Vitamin E
Milk and oats contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Milk and oats contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K 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, milk contains more Vitamin B12. Both oats and milk contain significant amounts of riboflavin.
| Oats | Milk | |
|---|---|---|
| Thiamin | 0.763 MG | 0.039 MG |
| Riboflavin | 0.139 MG | 0.185 MG |
| Niacin | 0.961 MG | 0.092 MG |
| Pantothenic acid | 1.349 MG | 0.356 MG |
| Vitamin B6 | 0.119 MG | 0.038 MG |
| Folate | 56 UG | 5 UG |
| Vitamin B12 | ~ | 0.53 UG |
Minerals
calcium
Both oats and milk are high in calcium. Milk has 122% more calcium than oat - oat has 54mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Oat is an excellent source of iron and it has 235 times more iron than milk - oat has 4.7mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Oat is an excellent source of potassium and it has 206% more potassium than milk - oat has 429mg of potassium per 100 grams and milk has 140mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than milk per 100 grams.
| Oats | Milk | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.008 G |
| Total | 0.111 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than milk per 100 grams.
| Oats | Milk | |
|---|---|---|
| linoleic acid | 2.424 G | 0.062 G |
| other omega 6 | ~ | 0.004 G |
| Total | 2.424 G | 0.066 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.
Oats g
()
|
Daily Values (%) |
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 oats or milk contain more calories in 100 grams?Oat is high in calories and milk has 90% less calories than oat - oat has 389 calories in 100g and milk has 50 calories.
Does oats or milk have more carbohydrates?
By weight, oat is high in carbohydrates and milk has 90% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and milk has 4.8g of carbohydrates.
Does oats or milk contain more calcium?
Both oats and milk are high in calcium. Milk has 120% more calcium than oat - oat has 54mg of calcium in 100 grams and milk has 120mg of calcium.
Does oats or milk contain more iron?
Oat is an abundant source of iron and it has 235 times more iron than milk - oat has 4.7mg of iron in 100 grams and milk has 0.02mg of iron.
Does oats or milk contain more potassium?
Oat is a rich source of potassium and it has 210% more potassium than milk - oat has 429mg of potassium in 100 grams and milk has 140mg of potassium.