Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oat milk
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oat milk and orange:
Orange and oat milk contain similar amounts of calories - orange has 46 calories per 100 grams and oat milk has 38 calories.
For macronutrient ratios, oat milk is heavier in protein, lighter in carbs and heavier in fat compared to orange per calorie. Oat milk has a macronutrient ratio of 13:73:14 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Oat Milk | Orange | |
---|---|---|
Protein | 13% | 6% |
Carbohydrates | 73% | 91% |
Fat | 14% | 4% |
Alcohol | ~ | ~ |
Orange and oat milk contain similar amounts of carbs - orange has 11.5g of total carbs per 100 grams and oat milk has 7.1g of carbohydrates.
Orange is a great source of dietary fiber and it has 200% more dietary fiber than oat milk - orange has 2.4g of dietary fiber per 100 grams and oat milk has 0.8g of dietary fiber.
Oat milk has 3.3 times less sugar than orange - orange has 9.1g of sugar per 100 grams and oat milk has 2.1g of sugar.
Orange and oat milk contain similar amounts of protein - orange has 0.7g of protein per 100 grams and oat milk has 1.3g of protein.
Both orange and oat milk are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and oat milk does not contain significant amounts.
Orange is an excellent source of Vitamin C and it has more Vitamin C than oat milk - orange has 45mg of Vitamin C per 100 grams and oat milk does not contain significant amounts.
Orange has more Vitamin A than oat milk - orange has 11ug of Vitamin A per 100 grams and oat milk does not contain significant amounts.
Oat milk has more Vitamin D than orange - oat milk has 33iu of Vitamin D per 100 grams and orange does not contain significant amounts.
Orange and oat milk contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and oat milk does not contain significant amounts.
Orange has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, oat milk contains more riboflavin and Vitamin B12.
Oat Milk | Orange | |
---|---|---|
Thiamin | ~ | 0.1 MG |
Riboflavin | 0.142 MG | 0.04 MG |
Niacin | ~ | 0.4 MG |
Pantothenic acid | ~ | 0.25 MG |
Vitamin B6 | ~ | 0.051 MG |
Folate | ~ | 17 UG |
Vitamin B12 | 0.38 UG | ~ |
Both orange and oat milk are high in calcium. Oat milk has 191% more calcium than orange - orange has 43mg of calcium per 100 grams and oat milk has 125mg of calcium.
Orange and oat milk contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and oat milk has 0.3mg of iron.
Orange has 383% more potassium than oat milk - orange has 169mg of potassium per 100 grams and oat milk has 35mg of potassium.
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 (%) |
Orange 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 | |||