Oat Milk vs. Oats
Nutrition comparison of Oat Milk and Oats
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:
- Both oats and oat milk are high in calcium.
- Oat has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, oat milk contains more Vitamin B12.
- Oat is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Oat Milk (VANILLA OAT OATMILK, VANILLA) and Oats (Oats (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
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 | ~ | ~ |
carbohydrates
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.
dietary fiber
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.
sugar
Oat has less sugar than oat milk - oat milk has 2.1g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 12 times more protein than oat milk - oat has 16.9g of protein per 100 grams and oat milk has 1.3g of protein.
Fat
saturated fat
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.
Vitamins
Vitamin A
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.
Vitamin D
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.
The B Vitamins
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 | ~ |
Minerals
calcium
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.
iron
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.
potassium
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.
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Oat Milk or Oats .
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 | |||
FAQ
Does oats or oat milk contain more calories in 100 grams?Oat is high in calories and oat milk has 90% less calories than oat - oat has 389 calories in 100g and oat milk has 38 calories.
Does oats or oat milk have more carbohydrates?
By weight, oat is high in carbohydrates and oat milk has 90% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and oat milk has 7.1g of carbohydrates.
Does oats or oat milk contain more calcium?
Both oats and oat milk are high in calcium. Oat milk has 130% more calcium than oat - oat has 54mg of calcium in 100 grams and oat milk has 125mg of calcium.
Does oats or oat milk contain more iron?
Oat is an abundant source of iron and it has 14 times more iron than oat milk - oat has 4.7mg of iron in 100 grams and oat milk has 0.3mg of iron.
Does oats or oat milk contain more potassium?
Oat is a rich source of potassium and it has 11 times more potassium than oat milk - oat has 429mg of potassium in 100 grams and oat milk has 35mg of potassium.