Oatmeal vs. Milk — In-Depth Nutrition Comparison
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A recap on differences between oatmeal and milk
- Oatmeal has more iron, manganese, vitamin B1, vitamin B6, vitamin B3, folate, vitamin A, and fiber; however, milk is higher in vitamin B12 and vitamin D.
- Oatmeal covers your daily iron needs 74% more than milk.
- The glycemic index of oatmeal is higher.
Food varieties used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +136.4% |
| Contains more IronIron | +19766.7% |
| Contains more CopperCopper | +560% |
| Contains more ZincZinc | +47.6% |
| Contains more ManganeseManganese | +18500% |
| Contains more SeleniumSelenium | +51.5% |
| Contains more CalciumCalcium | +56.3% |
| Contains more PotassiumPotassium | +145.9% |
| Contains more PhosphorusPhosphorus | +23.4% |
| Contains less SodiumSodium | -10.2% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +120.9% |
| Contains more Vitamin EVitamin E | +600% |
| Contains more Vitamin B1Vitamin B1 | +1200% |
| Contains more Vitamin B2Vitamin B2 | +16.2% |
| Contains more Vitamin B3Vitamin B3 | +3152.7% |
| Contains more Vitamin B6Vitamin B6 | +683.8% |
| Contains more Vitamin KVitamin K | +300% |
| Contains more FolateFolate | +780% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +13.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +276.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +40.2% |
| Contains more CarbsCarbs | +133.9% |
| Contains more ProteinProtein | +42.2% |
| Contains more OtherOther | +31.6% |
~equal in
Water
~89.92g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -64.3% |
| Contains more Mono. FatMonounsaturated fat | +41.2% |
| Contains more Poly. FatPolyunsaturated fat | +1117.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more LactoseLactose | +∞% |
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Maltose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 68kcal | 42kcal |
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| Protein | 2.37g | 3.37g |
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| Fats | 1.36g | 0.97g |
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| Net carbs | 9.97g | 4.99g |
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| Carbs | 11.67g | 4.99g |
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| Cholesterol | 0mg | 5mg |
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| Vitamin D | 0IU | 48IU |
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| Magnesium | 26mg | 11mg |
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| Calcium | 80mg | 125mg |
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| Potassium | 61mg | 150mg |
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| Iron | 5.96mg | 0.03mg |
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| Sugar | 0.46g | 5.2g |
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| Fiber | 1.7g | 0g |
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| Copper | 0.066mg | 0.01mg |
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| Zinc | 0.62mg | 0.42mg |
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| Starch | 10.37g |
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| Phosphorus | 77mg | 95mg |
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| Sodium | 49mg | 44mg |
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| Vitamin A | 433IU | 196IU |
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| Vitamin A | 130µg | 58µg |
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| Vitamin E | 0.07mg | 0.01mg |
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| Vitamin D | 0µg | 1.2µg |
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| Manganese | 0.558mg | 0.003mg |
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| Selenium | 5µg | 3.3µg |
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| Vitamin B1 | 0.26mg | 0.02mg |
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| Vitamin B2 | 0.215mg | 0.185mg |
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| Vitamin B3 | 3.025mg | 0.093mg |
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| Vitamin B5 | 0.317mg | 0.361mg |
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| Vitamin B6 | 0.29mg | 0.037mg |
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| Vitamin B12 | 0µg | 0.47µg |
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| Vitamin K | 0.4µg | 0.1µg |
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| Folate | 44µg | 5µg |
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| Trans Fat | 0.003g |
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| Choline | 4.7mg | 17.7mg |
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| Saturated Fat | 0.226g | 0.633g |
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| Monounsaturated fat | 0.391g | 0.277g |
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| Polyunsaturated fat | 0.426g | 0.035g |
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| Tryptophan | 0.04mg | 0.043mg |
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| Threonine | 0.083mg | 0.143mg |
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| Isoleucine | 0.105mg | 0.174mg |
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| Leucine | 0.2mg | 0.319mg |
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| Lysine | 0.135mg | 0.282mg |
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| Methionine | 0.04mg | 0.088mg |
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| Phenylalanine | 0.13mg | 0.174mg |
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| Valine | 0.151mg | 0.22mg |
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| Histidine | 0.057mg | 0.101mg |
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| Omega-3 - ALA | 0.004g |
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| Omega-6 - Linoleic acid | 0.027g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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People also compare
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
25%
15%
Minerals Daily Need Coverage Score
45%
14%
Comparison summary
Which food is lower in Cholesterol?
Oatmeal is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 4.74g)
Which food is lower in Saturated Fat?
Oatmeal is lower in Saturated Fat (difference - 0.407g)
Which food is cheaper?
Oatmeal is cheaper (difference - $0.6)
Which food is richer in minerals?
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food contains less Sodium?
Milk contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Milk is lower in glycemic index (difference - 48)