Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oat milk
versus
oats
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oat milk and oats:
Oat is high in calories and oat milk has 90% less calories than oat - oat has 389 calories per 100 grams and oat milk has 38 calories.
For macronutrient ratios, oat milk is lighter in protein, heavier in carbs and similar to oats for fat. Oat milk has a macronutrient ratio of 13:73:14 and for oats, 17:67:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Oat Milk | Oats | |
---|---|---|
Protein | 13% | 17% |
Carbohydrates | 73% | 67% |
Fat | 14% | 16% |
Alcohol | ~ | ~ |
Oat is high in carbohydrates and oat milk has 89% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and oat milk has 7.1g of carbohydrates.
Oat is an excellent source of dietary fiber and it has 12 times more dietary fiber than oat milk - oat has 10.6g of dietary fiber per 100 grams and oat milk has 0.8g of dietary fiber.
Oat has less sugar than oat milk - oat milk has 2.1g of sugar per 100 grams and oat does not contain significant amounts.
Oat is an excellent source of protein and it has 12 times more protein than oat milk - oat has 16.9g of protein per 100 grams and oat milk has 1.3g of protein.
Oat milk has less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and oat milk does not contain significant amounts.
Oat milk has more Vitamin A than oat - oat milk has 37.5ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Oat milk has more Vitamin D than oat - oat milk has 33iu of Vitamin D per 100 grams and oat does not contain significant amounts.
Oat has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, oat milk contains more Vitamin B12. Both oat milk and oats contain significant amounts of riboflavin.
Oat Milk | Oats | |
---|---|---|
Thiamin | ~ | 0.763 MG |
Riboflavin | 0.142 MG | 0.139 MG |
Niacin | ~ | 0.961 MG |
Pantothenic acid | ~ | 1.349 MG |
Vitamin B6 | ~ | 0.119 MG |
Folate | ~ | 56 UG |
Vitamin B12 | 0.38 UG | ~ |
Both oats and oat milk are high in calcium. Oat milk has 131% more calcium than oat - oat has 54mg of calcium per 100 grams and oat milk has 125mg of calcium.
Oat is an excellent source of iron and it has 14 times more iron than oat milk - oat has 4.7mg of iron per 100 grams and oat milk has 0.3mg of iron.
Oat is an excellent source of potassium and it has 11 times more potassium than oat milk - oat has 429mg of potassium per 100 grams and oat milk has 35mg of potassium.
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 (%) |
Oats 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 | |||