Oats vs. Skim Milk
Nutrition comparison of Oats and Skim Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
skim milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and skim milk:
- Both oats and skim milk are high in calcium.
- Oat has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, skim milk contains more Vitamin B12.
- Oat is an excellent source of dietary fiber, iron, potassium and protein.
- Skim milk has 20.7 times less saturated fat than oat.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and skim milk has 91% less calories than oat - oat has 389 calories per 100 grams and skim milk has 34 calories.
For macronutrient ratios, oats is much lighter in protein, heavier in carbs and heavier in fat compared to skim milk per calorie. Oats has a macronutrient ratio of 17:67:16 and for skim milk, 40:58:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Skim Milk | |
|---|---|---|
| Protein | 17% | 40% |
| Carbohydrates | 67% | 58% |
| Fat | 16% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and skim milk has 93% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and skim milk has 5g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than skim milk - oat has 10.6g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
Oat has less sugar than skim milk - skim milk has 5.1g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 401% more protein than skim milk - oat has 16.9g of protein per 100 grams and skim milk has 3.4g of protein.
Fat
saturated fat
Skim milk has 20.7 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and skim milk has 0.06g of saturated fat.
cholesterol
Both skim milk and oats are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin A
Skim milk has more Vitamin A than oat - skim milk has 61ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin D
Skim milk has more Vitamin D than oat - skim milk has 47iu of Vitamin D per 100 grams and oat does not contain significant amounts.
Vitamin E
Skim milk and oats contain similar amounts of Vitamin E - skim milk has 0.01mg of Vitamin E 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, skim milk contains more Vitamin B12. Both oats and skim milk contain significant amounts of riboflavin.
| Oats | Skim Milk | |
|---|---|---|
| Thiamin | 0.763 MG | 0.045 MG |
| Riboflavin | 0.139 MG | 0.182 MG |
| Niacin | 0.961 MG | 0.094 MG |
| Pantothenic acid | 1.349 MG | 0.357 MG |
| Vitamin B6 | 0.119 MG | 0.037 MG |
| Folate | 56 UG | 5 UG |
| Vitamin B12 | ~ | 0.5 UG |
Minerals
calcium
Both oats and skim milk are high in calcium. Skim milk has 126% more calcium than oat - oat has 54mg of calcium per 100 grams and skim milk has 122mg of calcium.
iron
Oat is an excellent source of iron and it has 156 times more iron than skim milk - oat has 4.7mg of iron per 100 grams and skim milk has 0.03mg of iron.
potassium
Oat is an excellent source of potassium and it has 175% more potassium than skim milk - oat has 429mg of potassium per 100 grams and skim milk has 156mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than skim milk per 100 grams.
| Oats | Skim Milk | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.001 G |
| Total | 0.111 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than skim milk per 100 grams.
| Oats | Skim Milk | |
|---|---|---|
| linoleic acid | 2.424 G | 0.002 G |
| Total | 2.424 G | 0.002 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.
Oats g
()
|
Daily Values (%) |
Skim 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 oats or skim milk contain more calories in 100 grams?Oat is high in calories and skim milk has 90% less calories than oat - oat has 389 calories in 100g and skim milk has 34 calories.
Is oats or skim milk better for protein?
Oat is a fantastic source of protein and it has 400% more protein than skim milk - oat has 16.9g of protein per 100 grams and skim milk has 3.4g of protein.
Does oats or skim milk have more carbohydrates?
By weight, oat is high in carbohydrates and skim milk has 90% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and skim milk has 5g of carbohydrates.
Does oats or skim milk contain more calcium?
Both oats and skim milk are high in calcium. Skim milk has 130% more calcium than oat - oat has 54mg of calcium in 100 grams and skim milk has 122mg of calcium.
Does oats or skim milk contain more iron?
Oat is an abundant source of iron and it has 156 times more iron than skim milk - oat has 4.7mg of iron in 100 grams and skim milk has 0.03mg of iron.
Does oats or skim milk contain more potassium?
Oat is a rich source of potassium and it has 180% more potassium than skim milk - oat has 429mg of potassium in 100 grams and skim milk has 156mg of potassium.