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Oat vs. Milk — In-Depth Nutrition Comparison

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Significant differences between Oat and Milk

  • Oat has more Manganese, Copper, Vitamin B1, Phosphorus, Iron, Fiber, Magnesium, Zinc, and Vitamin B5, however, Milk is richer in Vitamin B12.
  • Oat covers your daily Manganese needs 214% more than Milk.

Specific food types used in this comparison are Oats and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Oat vs Milk infographic
Infographic link

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.
Oat
Oat
8
:
2
Milk
Milk
Contains more Iron +15633.3%
Contains more Magnesium +1509.1%
Contains more Phosphorus +450.5%
Contains more Potassium +186%
Contains less Sodium -95.5%
Contains more Zinc +845.2%
Contains more Copper +6160%
Contains more Manganese +163766.7%
Contains more Calcium +131.5%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Contains more Iron +15633.3%
Contains more Magnesium +1509.1%
Contains more Phosphorus +450.5%
Contains more Potassium +186%
Contains less Sodium -95.5%
Contains more Zinc +845.2%
Contains more Copper +6160%
Contains more Manganese +163766.7%
Contains more Calcium +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.
Oat
Oat
5
:
6
Milk
Milk
Contains more Vitamin B1 +3715%
Contains more Vitamin B3 +933.3%
Contains more Vitamin B5 +273.7%
Contains more Vitamin B6 +221.6%
Contains more Folate +1020%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +33.1%
Contains more Vitamin B12 +∞%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Contains more Vitamin B1 +3715%
Contains more Vitamin B3 +933.3%
Contains more Vitamin B5 +273.7%
Contains more Vitamin B6 +221.6%
Contains more Folate +1020%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +33.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Milk
Milk
Contains more Protein +401.2%
Contains more Fats +611.3%
Contains more Carbs +1228.1%
Contains more Other +129.3%
Contains more Water +993.9%
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Milk
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more Protein +401.2%
Contains more Fats +611.3%
Contains more Carbs +1228.1%
Contains more Other +129.3%
Contains more Water +993.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Milk
Milk
Contains more Monounsaturated Fat +686.3%
Contains more Polyunsaturated fat +7142.9%
Contains less Saturated Fat -48%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Milk
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +686.3%
Contains more Polyunsaturated fat +7142.9%
Contains less Saturated Fat -48%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Milk
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Milk Opinion
Net carbs 55.67g 4.99g Oat
Protein 16.89g 3.37g Oat
Fats 6.9g 0.97g Oat
Carbs 66.27g 4.99g Oat
Calories 389kcal 42kcal Oat
Sugar 5.2g Oat
Fiber 10.6g 0g Oat
Calcium 54mg 125mg Milk
Iron 4.72mg 0.03mg Oat
Magnesium 177mg 11mg Oat
Phosphorus 523mg 95mg Oat
Potassium 429mg 150mg Oat
Sodium 2mg 44mg Oat
Zinc 3.97mg 0.42mg Oat
Copper 0.626mg 0.01mg Oat
Manganese 4.916mg 0.003mg Oat
Selenium 3.3µg Milk
Vitamin A 0IU 196IU Milk
Vitamin A RAE 0µg 58µg Milk
Vitamin E 0.01mg Milk
Vitamin D 0IU 48IU Milk
Vitamin D 0µg 1.2µg Milk
Vitamin B1 0.763mg 0.02mg Oat
Vitamin B2 0.139mg 0.185mg Milk
Vitamin B3 0.961mg 0.093mg Oat
Vitamin B5 1.349mg 0.361mg Oat
Vitamin B6 0.119mg 0.037mg Oat
Folate 56µg 5µg Oat
Vitamin B12 0µg 0.47µg Milk
Vitamin K 0.1µg Milk
Tryptophan 0.234mg 0.043mg Oat
Threonine 0.575mg 0.143mg Oat
Isoleucine 0.694mg 0.174mg Oat
Leucine 1.284mg 0.319mg Oat
Lysine 0.701mg 0.282mg Oat
Methionine 0.312mg 0.088mg Oat
Phenylalanine 0.895mg 0.174mg Oat
Valine 0.937mg 0.22mg Oat
Histidine 0.405mg 0.101mg Oat
Cholesterol 0mg 5mg Oat
Saturated Fat 1.217g 0.633g Milk
Monounsaturated Fat 2.178g 0.277g Oat
Polyunsaturated fat 2.535g 0.035g Oat
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Milk
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
33%
Oat
16%
Milk
Minerals Daily Need Coverage Score
154%
Oat
14%
Milk

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 5.2g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Oat
Oat is lower in Cholesterol (difference - 5mg)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 0.584g)
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 28)
Which food is cheaper?
?
The foods are relatively equal in price ($0.6)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.