Oats vs. Milk — In-Depth Nutrition Comparison

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Significant differences between oats and milk

Oats have more manganese, copper, vitamin B1, phosphorus, iron, fiber, magnesium, zinc, and vitamin B5; however, milk is richer in vitamin B12.
Oats cover your daily manganese needs 214% more than milk.
Oats have a higher glycemic index. The glycemic index of oats is 59, while the glycemic index of milk is 31.

Specific food types used in this comparison are Oats 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.

Oats

Milk

Contains more MagnesiumMagnesium	+1509.1%
Contains more PotassiumPotassium	+186%
Contains more IronIron	+15633.3%
Contains more CopperCopper	+6160%
Contains more ZincZinc	+845.2%
Contains more PhosphorusPhosphorus	+450.5%
Contains less SodiumSodium	-95.5%
Contains more ManganeseManganese	+163766.7%

Contains more CalciumCalcium

+131.5%

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.

Oats

Milk

Contains more Vitamin B1Vitamin B1	+3715%
Contains more Vitamin B3Vitamin B3	+933.3%
Contains more Vitamin B5Vitamin B5	+273.7%
Contains more Vitamin B6Vitamin B6	+221.6%
Contains more FolateFolate	+1020%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+33.1%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	4.916mg	0.003mg	214%
Copper	0.626mg	0.01mg	68%
Vitamin B1	0.763mg	0.02mg	62%
Phosphorus	523mg	95mg	61%
Iron	4.72mg	0.03mg	59%
Fiber	10.6g	0g	42%
Magnesium	177mg	11mg	40%
Zinc	3.97mg	0.42mg	32%
Protein	16.89g	3.37g	27%
Carbs	66.27g	4.99g	20%
Vitamin B5	1.349mg	0.361mg	20%
Vitamin B12	0µg	0.47µg	20%
Calories	389kcal	42kcal	17%
Polyunsaturated fat	2.535g	0.035g	17%
Folate	56µg	5µg	13%
Fats	6.9g	0.97g	9%
Potassium	429mg	150mg	8%
Calcium	54mg	125mg	7%
Vitamin D*	0 IU	48 IU	6%
Vitamin D	0µg	1.2µg	6%
Vitamin A	0µg	58µg	6%
Selenium		3.3µg	6%
Vitamin B6	0.119mg	0.037mg	6%
Vitamin B3	0.961mg	0.093mg	5%
Monounsaturated fat	2.178g	0.277g	5%
Vitamin B2	0.139mg	0.185mg	4%
Choline		17.7mg	3%
Saturated fat	1.217g	0.633g	3%
Cholesterol	0mg	5mg	2%
Sodium	2mg	44mg	2%
Protein per 100 calories	4.3g	8g	N/A
Calories per 10 g protein	230kcal	125kcal	N/A
Weight per 100 calories	26g	238g	N/A
Unsaturated / Saturated Fat ratio	3.9	0.49	N/A
Net carbs	55.67g	4.99g	N/A
Sugar		5.2g	N/A
Vitamin E		0.01mg	0%
Vitamin K		0.1µg	0%
Tryptophan	0.234mg	0.043mg	0%
Threonine	0.575mg	0.143mg	0%
Isoleucine	0.694mg	0.174mg	0%
Leucine	1.284mg	0.319mg	0%
Lysine	0.701mg	0.282mg	0%
Methionine	0.312mg	0.088mg	0%
Phenylalanine	0.895mg	0.174mg	0%
Valine	0.937mg	0.22mg	0%
Histidine	0.405mg	0.101mg	0%
Omega-3 - ALA		0.004g	N/A
Omega-6 - Linoleic acid		0.027g	N/A