Almond Milk vs. Oats
Nutrition comparison of Almond Milk and Oats
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond milk
versus
oats
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond milk and oats:
- Both oats and almond milk are high in calcium.
- Almond milk has 14.2 times less saturated fat than oat.
- Almond milk has signficantly more Vitamin E than oat.
- Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Oat is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) 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 almond milk has 96% less calories than oat - oat has 389 calories per 100 grams and almond milk has 15 calories.
For macronutrient ratios, almond milk is lighter in protein, much lighter in carbs and much heavier in fat compared to oats per calorie. Almond milk has a macronutrient ratio of 10:34:56 and for oats, 17:67:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Milk | Oats | |
|---|---|---|
| Protein | 10% | 17% |
| Carbohydrates | 34% | 67% |
| Fat | 56% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and almond milk has 98% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 52 times more dietary fiber than almond milk - oat has 10.6g of dietary fiber per 100 grams and almond milk has 0.2g of dietary fiber.
sugar
Almond milk and oats contain similar amounts of sugar - almond milk has 0.81g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 41 times more protein than almond milk - oat has 16.9g of protein per 100 grams and almond milk has 0.4g of protein.
Fat
saturated fat
Almond milk has 14.2 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.
Vitamins
Vitamin D
Almond milk has more Vitamin D than oat - almond milk has 41iu of Vitamin D per 100 grams and oat does not contain significant amounts.
Vitamin E
Almond milk has signficantly more Vitamin E than oat - almond milk has 6.3mg of Vitamin E per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Almond Milk | Oats | |
|---|---|---|
| Thiamin | ~ | 0.763 MG |
| Riboflavin | 0.01 MG | 0.139 MG |
| Niacin | 0.07 MG | 0.961 MG |
| Pantothenic acid | 0.01 MG | 1.349 MG |
| Vitamin B6 | ~ | 0.119 MG |
| Folate | 1 UG | 56 UG |
Minerals
calcium
Both oats and almond milk are high in calcium. Almond milk has 241% more calcium than oat - oat has 54mg of calcium per 100 grams and almond milk has 184mg of calcium.
iron
Oat is an excellent source of iron and it has 15 times more iron than almond milk - oat has 4.7mg of iron per 100 grams and almond milk has 0.28mg of iron.
potassium
Oat is an excellent source of potassium and it has 540% more potassium than almond milk - oat has 429mg of potassium per 100 grams and almond milk has 67mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than almond milk per 100 grams.
| Almond Milk | Oats | |
|---|---|---|
| other omega 6 | 0.001 G | ~ |
| linoleic acid | 0.252 G | 2.424 G |
| Total | 0.253 G | 2.424 G |
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.
Note: The specific food items compared are: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Oats (Oats (Includes foods for USDA's Food Distribution Program)) .
Almond 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 almond milk contain more calories in 100 grams?Oat is high in calories and almond milk has 100% less calories than oat - oat has 389 calories in 100g and almond milk has 15 calories.
Does oats or almond milk have more carbohydrates?
By weight, oat is high in carbohydrates and almond milk has 100% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and almond milk has 1.3g of carbohydrates.
Does oats or almond milk contain more calcium?
Both oats and almond milk are high in calcium. Almond milk has 240% more calcium than oat - oat has 54mg of calcium in 100 grams and almond milk has 184mg of calcium.
Does oats or almond milk contain more iron?
Oat is an abundant source of iron and it has 15 times more iron than almond milk - oat has 4.7mg of iron in 100 grams and almond milk has 0.28mg of iron.
Does oats or almond milk contain more potassium?
Oat is a rich source of potassium and it has 540% more potassium than almond milk - oat has 429mg of potassium in 100 grams and almond milk has 67mg of potassium.