Oats vs. Whole Milk
Nutrition comparison of Oats and Whole Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
whole milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and whole milk:
- Both oats and whole milk are high in calcium.
- Oat has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, whole milk contains more Vitamin B12.
- Oat is an excellent source of dietary fiber, iron, potassium and protein.
- Whole milk has signficantly more Vitamin D than oat.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) 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 is high in calories and whole milk has 84% less calories than oat - oat has 389 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, oats is lighter in protein, much heavier in carbs and much lighter in fat compared to whole milk per calorie. Oats has a macronutrient ratio of 17:67:16 and for whole milk, 21:32:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Whole Milk | |
|---|---|---|
| Protein | 17% | 21% |
| Carbohydrates | 67% | 32% |
| Fat | 16% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and whole milk has 93% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than whole milk - oat has 10.6g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Oat has less sugar than whole milk - whole 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 436% more protein than whole milk - oat has 16.9g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Oats and whole milk contain similar amounts of saturated fat - oat has 1.2g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Oat has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin A
Whole milk has more Vitamin A than oat - whole milk has 46ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than oat - whole milk has 51iu of Vitamin D per 100 grams and oat does not contain significant amounts.
Vitamin E
Whole milk and oats contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Whole milk and oats contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K 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, whole milk contains more Vitamin B12. Both oats and whole milk contain significant amounts of riboflavin.
| Oats | Whole Milk | |
|---|---|---|
| Thiamin | 0.763 MG | 0.046 MG |
| Riboflavin | 0.139 MG | 0.169 MG |
| Niacin | 0.961 MG | 0.089 MG |
| Pantothenic acid | 1.349 MG | 0.373 MG |
| Vitamin B6 | 0.119 MG | 0.036 MG |
| Folate | 56 UG | 5 UG |
| Vitamin B12 | ~ | 0.45 UG |
Minerals
calcium
Both oats and whole milk are high in calcium. Whole milk has 109% more calcium than oat - oat has 54mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Oat is an excellent source of iron and it has 156 times more iron than whole milk - oat has 4.7mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Oat is an excellent source of potassium and it has 225% more potassium than whole milk - oat has 429mg of potassium per 100 grams and whole milk has 132mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and whole milk contain significant amounts of alpha linoleic acid (ALA).
| Oats | Whole Milk | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.075 G |
| Total | 0.111 G | 0.075 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than whole milk per 100 grams.
| Oats | Whole Milk | |
|---|---|---|
| linoleic acid | 2.424 G | 0.12 G |
| Total | 2.424 G | 0.12 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .
Oats g
()
|
Daily Values (%) |
Whole Milk g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does oats or whole milk contain more calories in 100 grams?Oat is high in calories and whole milk has 80% less calories than oat - oat has 389 calories in 100g and whole milk has 61 calories.
Does oats or whole milk have more carbohydrates?
By weight, oat is high in carbohydrates and whole milk has 90% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and whole milk has 4.8g of carbohydrates.
Does oats or whole milk contain more calcium?
Both oats and whole milk are high in calcium. Whole milk has 110% more calcium than oat - oat has 54mg of calcium in 100 grams and whole milk has 113mg of calcium.
Does oats or whole milk contain more iron?
Oat is an abundant source of iron and it has 156 times more iron than whole milk - oat has 4.7mg of iron in 100 grams and whole milk has 0.03mg of iron.
Does oats or whole milk contain more potassium?
Oat is a rich source of potassium and it has 230% more potassium than whole milk - oat has 429mg of potassium in 100 grams and whole milk has 132mg of potassium.