Milk vs. Oats — In-Depth Nutrition Comparison

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Significant differences between milk and oats

Milk has more vitamin B12; however, oats are richer in manganese, copper, vitamin B1, phosphorus, iron, fiber, magnesium, zinc, and vitamin B5.
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 Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Oats.

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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.

Milk

Oats

Contains more CalciumCalcium	+131.5%
Contains more SeleniumSelenium	+∞%

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%

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.

Milk

Oats

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+33.1%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%

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%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

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