Oat Milk vs. Oatmeal
Nutrition comparison of Oat Milk and Oatmeal
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oat milk
versus
oatmeal
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oat milk and oatmeal:
- Both oatmeal and oat milk are high in calcium.
- Oatmeal has more thiamin, niacin, Vitamin B6 and folate, however, oat milk contains more Vitamin B12.
- Oatmeal is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Oat Milk (VANILLA OAT OATMILK, VANILLA) and Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and oat milk has 90% less calories than oatmeal - oatmeal has 367 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 oatmeal for fat. Oat milk has a macronutrient ratio of 13:73:14 and for oatmeal, 17:69:15 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oat Milk | Oatmeal | |
|---|---|---|
| Protein | 13% | 17% |
| Carbohydrates | 73% | 69% |
| Fat | 14% | 15% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and oat milk has 89% less carbohydrates than oatmeal - oatmeal has 67g of total carbs per 100 grams and oat milk has 7.1g of carbohydrates.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has 11 times more dietary fiber than oat milk - oatmeal has 9.8g of dietary fiber per 100 grams and oat milk has 0.8g of dietary fiber.
sugar
Oatmeal and oat milk contain similar amounts of sugar - oatmeal has 1g of sugar per 100 grams and oat milk has 2.1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 11 times more protein than oat milk - oatmeal has 16g of protein per 100 grams and oat milk has 1.3g of protein.
Fat
saturated fat
Oat milk has less saturated fat than oatmeal - oatmeal has 1.1g of saturated fat per 100 grams and oat milk does not contain significant amounts.
Vitamins
Vitamin A
Oat milk has more Vitamin A than oatmeal - oat milk has 37.5ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin D
Oat milk has more Vitamin D than oatmeal - oat milk has 33iu of Vitamin D per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Oatmeal has more Vitamin E than oat milk - oatmeal has 0.47mg of Vitamin E per 100 grams and oat milk does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, niacin, Vitamin B6 and folate, however, oat milk contains more Vitamin B12. Both oat milk and oatmeal contain significant amounts of riboflavin.
| Oat Milk | Oatmeal | |
|---|---|---|
| Thiamin | ~ | 0.73 MG |
| Riboflavin | 0.142 MG | 0.14 MG |
| Niacin | ~ | 0.78 MG |
| Vitamin B6 | ~ | 0.12 MG |
| Folate | ~ | 32 UG |
| Vitamin B12 | 0.38 UG | ~ |
Minerals
calcium
Both oatmeal and oat milk are high in calcium. Oat milk has 140% more calcium than oatmeal - oatmeal has 52mg of calcium per 100 grams and oat milk has 125mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 13 times more iron than oat milk - oatmeal has 4.2mg of iron per 100 grams and oat milk has 0.3mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 900% more potassium than oat milk - oatmeal has 350mg 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 (%) |
Oatmeal 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 oatmeal or oat milk contain more calories in 100 grams?Oatmeal is high in calories and oat milk has 90% less calories than oatmeal - oatmeal has 367 calories in 100g and oat milk has 38 calories.
Does oatmeal or oat milk have more carbohydrates?
By weight, oatmeal is high in carbohydrates and oat milk has 90% fewer carbohydrates than oatmeal - oatmeal has 67g of carbs for 100g and oat milk has 7.1g of carbohydrates.
Does oatmeal or oat milk contain more calcium?
Both oatmeal and oat milk are high in calcium. Oat milk has 140% more calcium than oatmeal - oatmeal has 52mg of calcium in 100 grams and oat milk has 125mg of calcium.
Does oatmeal or oat milk contain more iron?
Oatmeal is an abundant source of iron and it has 13 times more iron than oat milk - oatmeal has 4.2mg of iron in 100 grams and oat milk has 0.3mg of iron.
Does oatmeal or oat milk contain more potassium?
Oatmeal is a rich source of potassium and it has 900% more potassium than oat milk - oatmeal has 350mg of potassium in 100 grams and oat milk has 35mg of potassium.