Oatmeal vs. Milk
Nutrition comparison of Oatmeal and Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and milk:
- Both milk and oatmeal are high in calcium.
- Oatmeal has 4 times less sugar than milk.
- Oatmeal has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more pantothenic acid and Vitamin B12.
- Oatmeal is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) 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
Oatmeal is high in calories and milk has 86% less calories than oatmeal - milk has 50 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is lighter in protein, much heavier in carbs and lighter in fat compared to milk per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for milk, 27:38:35 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Milk | |
|---|---|---|
| Protein | 17% | 27% |
| Carbohydrates | 69% | 38% |
| Fat | 15% | 35% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and milk has 93% less carbohydrates than oatmeal - milk has 4.8g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has more dietary fiber than milk - oatmeal has 9.8g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Oatmeal has 4 times less sugar than milk - milk has 5.1g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 385% more protein than milk - milk has 3.3g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Milk and oatmeal contain similar amounts of saturated fat - milk has 1.3g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
trans fat
Both milk and oatmeal are low in trans fat - milk has 0.09g of trans fat per 100 grams and oatmeal does not contain significant amounts.
cholesterol
Both milk and oatmeal are low in cholesterol - milk has 8mg of cholesterol per 100 grams and oatmeal does not contain significant amounts.
Vitamins
Vitamin C
Milk and oatmeal contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Milk has more Vitamin A than oatmeal - milk has 55ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than oatmeal - milk has 49iu of Vitamin D per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Milk and oatmeal contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Milk and oatmeal contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more pantothenic acid and Vitamin B12. Both oatmeal and milk contain significant amounts of riboflavin.
| Oatmeal | Milk | |
|---|---|---|
| Thiamin | 0.73 MG | 0.039 MG |
| Riboflavin | 0.14 MG | 0.185 MG |
| Niacin | 0.78 MG | 0.092 MG |
| Pantothenic acid | ~ | 0.356 MG |
| Vitamin B6 | 0.12 MG | 0.038 MG |
| Folate | 32 UG | 5 UG |
| Vitamin B12 | ~ | 0.53 UG |
Minerals
calcium
Both milk and oatmeal are high in calcium. Milk has 131% more calcium than oatmeal - milk has 120mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 209 times more iron than milk - milk has 0.02mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 150% more potassium than milk - milk has 140mg of potassium per 100 grams and oatmeal has 350mg 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.
Oatmeal 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 oatmeal contain more calories in 100 grams?Oatmeal is high in calories and milk has 90% less calories than oatmeal - milk has 50 calories in 100g and oatmeal has 367 calories.
Does milk or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and milk has 90% fewer carbohydrates than oatmeal - milk has 4.8g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does milk or oatmeal contain more calcium?
Both milk and oatmeal are high in calcium. Milk has 130% more calcium than oatmeal - milk has 120mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does milk or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 209 times more iron than milk - milk has 0.02mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does milk or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 150% more potassium than milk - milk has 140mg of potassium in 100 grams and oatmeal has 350mg of potassium.