Oat Milk vs. Soy Milk
Nutrition comparison of Oat Milk and Soy 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
soy milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oat milk and soy milk:
- Both soy milk and oat milk are high in calcium.
- Soy milk has more thiamin, niacin, Vitamin B6, folate and Vitamin B12.
USDA sources for nutritional information: Oat Milk (VANILLA OAT OATMILK, VANILLA) and Soy Milk (Soy milk, fortified) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soy milk and oat milk contain similar amounts of calories - soy milk has 43 calories per 100 grams and oat milk has 38 calories.
For macronutrient ratios, oat milk is lighter in protein, much heavier in carbs and lighter in fat compared to soy milk per calorie. Oat milk has a macronutrient ratio of 13:73:14 and for soy milk, 24:46:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oat Milk | Soy Milk | |
|---|---|---|
| Protein | 13% | 24% |
| Carbohydrates | 73% | 46% |
| Fat | 14% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Soy milk and oat milk contain similar amounts of carbs - soy milk has 4.9g of total carbs per 100 grams and oat milk has 7.1g of carbohydrates.
dietary fiber
Oat milk has 300% more dietary fiber than soy milk - soy milk has 0.2g of dietary fiber per 100 grams and oat milk has 0.8g of dietary fiber.
sugar
Soy milk and oat milk contain similar amounts of sugar - soy milk has 3.7g of sugar per 100 grams and oat milk has 2.1g of sugar.
Protein
protein
Soy milk and oat milk contain similar amounts of protein - soy milk has 2.6g of protein per 100 grams and oat milk has 1.3g of protein.
Fat
saturated fat
Both soy milk and oat milk are low in saturated fat - soy milk has 0.21g of saturated fat per 100 grams and oat milk does not contain significant amounts.
Vitamins
Vitamin A
Soy milk has more Vitamin A than oat milk - soy milk has 55ug of Vitamin A per 100 grams and oat milk does not contain significant amounts.
Vitamin D
Oat milk has more Vitamin D than soy milk - oat milk has 33iu of Vitamin D per 100 grams and soy milk does not contain significant amounts.
Vitamin E
Soy milk and oat milk contain similar amounts of Vitamin E - soy milk has 0.11mg of Vitamin E per 100 grams and oat milk does not contain significant amounts.
Vitamin K
Soy milk and oat milk contain similar amounts of Vitamin K - soy milk has 3ug of Vitamin K per 100 grams and oat milk does not contain significant amounts.
The B Vitamins
Soy milk has more thiamin, niacin, Vitamin B6, folate and Vitamin B12. Both oat milk and soy milk contain significant amounts of riboflavin.
| Oat Milk | Soy Milk | |
|---|---|---|
| Thiamin | ~ | 0.029 MG |
| Riboflavin | 0.142 MG | 0.184 MG |
| Niacin | ~ | 0.425 MG |
| Vitamin B6 | ~ | 0.031 MG |
| Folate | ~ | 9 UG |
| Vitamin B12 | 0.38 UG | 0.85 UG |
Minerals
calcium
Both soy milk and oat milk are high in calcium. Soy milk is very similar to soy milk for calcium - soy milk has 123mg of calcium per 100 grams and oat milk has 125mg of calcium.
iron
Soy milk and oat milk contain similar amounts of iron - soy milk has 0.42mg of iron per 100 grams and oat milk has 0.3mg of iron.
potassium
Soy milk has 249% more potassium than oat milk - soy milk has 122mg 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 (%) |
Soy 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 soy milk or oat milk contain more calories in 100 grams?Soy milk and oat milk contain similar amounts of calories - soy milk has 43 calories in 100g and oat milk has 38 calories.
Does soy milk or oat milk have more carbohydrates?
By weight, soy milk and oat milk contain similar amounts of carbs - soy milk has 4.9g of carbs for 100g and oat milk has 7.1g of carbohydrates.
Does soy milk or oat milk contain more calcium?
Both soy milk and oat milk are high in calcium. Soy milk is very similar to soy milk for calcium - soy milk has 123mg of calcium in 100 grams and oat milk has 125mg of calcium.