Oat Milk vs. Whole Milk
Nutrition comparison of Oat Milk and Whole Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oat milk
versus
whole milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oat milk and whole milk:
- Both whole milk and oat milk are high in calcium.
- Whole milk has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Oat Milk (VANILLA OAT OATMILK, VANILLA) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat milk has 38% less calories than whole milk - whole milk has 61 calories per 100 grams and oat milk has 38 calories.
For macronutrient ratios, oat milk is lighter in protein, much heavier in carbs and much lighter in fat compared to whole milk per calorie. Oat milk has a macronutrient ratio of 13:73:14 and for whole milk, 21:32:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oat Milk | Whole Milk | |
|---|---|---|
| Protein | 13% | 21% |
| Carbohydrates | 73% | 32% |
| Fat | 14% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Whole milk and oat milk contain similar amounts of carbs - whole milk has 4.8g of total carbs per 100 grams and oat milk has 7.1g of carbohydrates.
dietary fiber
Oat milk has more dietary fiber than whole milk - oat milk has 0.8g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Whole milk and oat milk contain similar amounts of sugar - whole milk has 5.1g of sugar per 100 grams and oat milk has 2.1g of sugar.
Protein
protein
Whole milk has 152% more protein than oat milk - whole milk has 3.2g of protein per 100 grams and oat milk has 1.3g of protein.
Fat
saturated fat
Oat milk has less saturated fat than whole milk - whole milk has 1.9g of saturated fat per 100 grams and oat milk does not contain significant amounts.
cholesterol
Oat milk has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and oat milk does not contain significant amounts.
Vitamins
Vitamin A
Whole milk has more Vitamin A than oat milk - whole milk has 46ug of Vitamin A per 100 grams and oat milk does not contain significant amounts.
Vitamin D
Whole milk has 55% more Vitamin D than oat milk - whole milk has 51iu of Vitamin D per 100 grams and oat milk has 33iu of Vitamin D.
Vitamin E
Whole milk and oat milk contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and oat milk does not contain significant amounts.
Vitamin K
Whole milk and oat milk contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and oat milk does not contain significant amounts.
The B Vitamins
Whole milk has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both oat milk and whole milk contain significant amounts of riboflavin and Vitamin B12.
| Oat Milk | Whole Milk | |
|---|---|---|
| Thiamin | ~ | 0.046 MG |
| Riboflavin | 0.142 MG | 0.169 MG |
| Niacin | ~ | 0.089 MG |
| Pantothenic acid | ~ | 0.373 MG |
| Vitamin B6 | ~ | 0.036 MG |
| Folate | ~ | 5 UG |
| Vitamin B12 | 0.38 UG | 0.45 UG |
Minerals
calcium
Both whole milk and oat milk are high in calcium. Oat milk has 11% more calcium than whole milk - whole milk has 113mg of calcium per 100 grams and oat milk has 125mg of calcium.
iron
Whole milk and oat milk contain similar amounts of iron - whole milk has 0.03mg of iron per 100 grams and oat milk has 0.3mg of iron.
potassium
Whole milk has 277% more potassium than oat milk - whole milk has 132mg 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.
Note: The specific food items compared are: Oat Milk (VANILLA OAT OATMILK, VANILLA) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .
Oat Milk g
()
|
Daily Values (%) |
Whole 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 whole milk or oat milk contain more calories in 100 grams?Oat milk has 40% less calories than whole milk - whole milk has 61 calories in 100g and oat milk has 38 calories.
Does whole milk or oat milk have more carbohydrates?
By weight, whole milk and oat milk contain similar amounts of carbs - whole milk has 4.8g of carbs for 100g and oat milk has 7.1g of carbohydrates.
Does whole milk or oat milk contain more calcium?
Both whole milk and oat milk are high in calcium. Oat milk has 10% more calcium than whole milk - whole milk has 113mg of calcium in 100 grams and oat milk has 125mg of calcium.