Oat Milk vs. Milk
Nutrition comparison of Oat Milk and 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
milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oat milk and milk:
- Both milk and oat milk are high in calcium.
- Milk has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Oat Milk (VANILLA OAT OATMILK, VANILLA) 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
Milk and oat milk contain similar amounts of calories - milk has 50 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 milk per calorie. Oat milk has a macronutrient ratio of 13:73:14 and for milk, 27:38:35 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oat Milk | Milk | |
|---|---|---|
| Protein | 13% | 27% |
| Carbohydrates | 73% | 38% |
| Fat | 14% | 35% |
| Alcohol | ~ | ~ |
carbohydrates
Milk and oat milk contain similar amounts of carbs - 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 milk - oat milk has 0.8g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Milk and oat milk contain similar amounts of sugar - milk has 5.1g of sugar per 100 grams and oat milk has 2.1g of sugar.
Protein
protein
Milk has 164% more protein than oat milk - milk has 3.3g of protein per 100 grams and oat milk has 1.3g of protein.
Fat
saturated fat
Oat milk has less saturated fat than milk - milk has 1.3g of saturated fat per 100 grams and oat milk does not contain significant amounts.
trans fat
Both milk and oat milk are low in trans fat - milk has 0.09g of trans fat per 100 grams and oat milk does not contain significant amounts.
cholesterol
Both milk and oat milk are low in cholesterol - milk has 8mg of cholesterol per 100 grams and oat milk does not contain significant amounts.
Vitamins
Vitamin C
Milk and oat milk contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and oat milk does not contain significant amounts.
Vitamin A
Milk has more Vitamin A than oat milk - milk has 55ug of Vitamin A per 100 grams and oat milk does not contain significant amounts.
Vitamin D
Milk has 48% more Vitamin D than oat milk - milk has 49iu of Vitamin D per 100 grams and oat milk has 33iu of Vitamin D.
Vitamin E
Milk and oat milk contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and oat milk does not contain significant amounts.
Vitamin K
Milk and oat milk contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and oat milk does not contain significant amounts.
The B Vitamins
Milk has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both oat milk and milk contain significant amounts of riboflavin and Vitamin B12.
| Oat Milk | Milk | |
|---|---|---|
| Thiamin | ~ | 0.039 MG |
| Riboflavin | 0.142 MG | 0.185 MG |
| Niacin | ~ | 0.092 MG |
| Pantothenic acid | ~ | 0.356 MG |
| Vitamin B6 | ~ | 0.038 MG |
| Folate | ~ | 5 UG |
| Vitamin B12 | 0.38 UG | 0.53 UG |
Minerals
calcium
Both milk and oat milk are high in calcium. Milk is very similar to milk for calcium - milk has 120mg of calcium per 100 grams and oat milk has 125mg of calcium.
iron
Milk and oat milk contain similar amounts of iron - milk has 0.02mg of iron per 100 grams and oat milk has 0.3mg of iron.
potassium
Milk has 300% more potassium than oat milk - milk has 140mg 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.
Oat Milk 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 milk or oat milk contain more calories in 100 grams?Milk and oat milk contain similar amounts of calories - milk has 50 calories in 100g and oat milk has 38 calories.
Does milk or oat milk have more carbohydrates?
By weight, milk and oat milk contain similar amounts of carbs - milk has 4.8g of carbs for 100g and oat milk has 7.1g of carbohydrates.
Does milk or oat milk contain more calcium?
Both milk and oat milk are high in calcium. Milk is very similar to milk for calcium - milk has 120mg of calcium in 100 grams and oat milk has 125mg of calcium.