Food vs food · USDA FNDDS 2021–2023
Almond milk vs oat milk
Comparing usual servings (almond milk: 1 cup, 244 g; oat milk: 1 cup, 244 g), USDA’s figures are higher for almond milk in 14 of the 65 nutrients it reports, and for oat milk in 30. The widest gaps against the Daily Value: more vitamin E (8.1 mg vs 0.9 mg) in almond milk; more vitamin B12 (1.22 µg vs 0.83 µg) and vitamin D in oat milk. Energy: 37 kcal for almond milk, 110 kcal for oat milk. Per 100 g, the figures are higher for almond milk in 14 and for oat milk in 30.
Every nutrient, side by side
Almond milk, unsweetened
Serving size 1 cup · 244 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 37 kcal | |
| Protein | 1.34 g | |
| Carbohydrates | 0.83 g | |
| Fat | 2.98 g | |
| Alcohol | 0 g | |
| Water | 238 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.25 g | 1% |
| Monounsaturated fat | 1.78 g | |
| Polyunsaturated fat | 0.67 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | <0.01 g (more) | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.19 g | |
| SFA 18:0 (stearic) | 0.05 g | |
| MUFA 16:1 (palmitoleic) | 0.01 g | |
| MUFA 18:1 (oleic) | 1.76 g | |
| MUFA 20:1 (gadoleic) | <0.01 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.67 g | |
| PUFA 18:3 (linolenic) | <0.01 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 0 g | |
| Vitamins | ||
| Vitamin A | 100 µg (more) | 11% |
| Retinol | 100 µg (more) | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 2.2 µg | 11% |
| Vitamin E | 8.1 mg (more) | 54% |
| Vitamin E, added | 8.1 mg (more) | |
| Vitamin K | 0 µg | 0% |
| Thiamin (B1) | 0 mg | 0% |
| Riboflavin (B2) | 0.08 mg (more) | 6% |
| Niacin (B3) | 0.18 mg (more) | 1% |
| Vitamin B6 | 0 mg | 0% |
| Folate | 0 µg | |
| Folate, DFE | 0 µg | 0% |
| Folate, food | 0 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0.83 µg | 35% |
| Vitamin B12, added | 0.83 µg | |
| Choline | 7.56 mg (more) | 1% |
| Minerals | ||
| Calcium | 422 mg (more) | 32% |
| Iron | 0.71 mg (more) | 4% |
| Magnesium | 17.1 mg | 4% |
| Phosphorus | 73.2 mg (more) | 6% |
| Potassium | 75.6 mg (more) | 2% |
| Sodium | 146 mg (more) | 6% |
| Zinc | 0.41 mg | 4% |
| Copper | 0.05 mg | 6% |
| Selenium | 0 µg | 0% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Oat milk
Serving size 1 cup · 244 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 110 kcal (more) | |
| Protein | 1.61 g (more) | |
| Carbohydrates | 13.1 g (more) | |
| Fat | 5.69 g (more) | |
| Alcohol | 0 g | |
| Water | 223 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.46 g (more) | 2% |
| Monounsaturated fat | 3.29 g (more) | |
| Polyunsaturated fat | 1.51 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | <0.01 g (more) | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.3 g (more) | |
| SFA 18:0 (stearic) | 0.09 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.01 g | |
| MUFA 18:1 (oleic) | 3.17 g (more) | |
| MUFA 20:1 (gadoleic) | 0.09 g (more) | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 1.13 g (more) | |
| PUFA 18:3 (linolenic) | 0.38 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 1.22 g (more) | 4% |
| Sugars | 4.98 g (more) | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 22 µg (more) | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 4.15 µg (more) | 21% |
| Vitamin E | 0.9 mg | 6% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 3.66 µg (more) | 3% |
| Thiamin (B1) | 0.06 mg (more) | 5% |
| Riboflavin (B2) | 0.02 mg | 2% |
| Niacin (B3) | 0.14 mg | 1% |
| Vitamin B6 | 0.01 mg (more) | 1% |
| Folate | 4.88 µg (more) | |
| Folate, DFE | 4.88 µg (more) | 1% |
| Folate, food | 4.88 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 1.22 µg (more) | 51% |
| Vitamin B12, added | 1.22 µg (more) | |
| Choline | 4.88 mg | 1% |
| Minerals | ||
| Calcium | 378 mg | 29% |
| Iron | 0.51 mg | 3% |
| Magnesium | 19.5 mg (more) | 5% |
| Phosphorus | 48.8 mg | 4% |
| Potassium | 43.9 mg | 1% |
| Sodium | 105 mg | 5% |
| Zinc | 0.46 mg (more) | 4% |
| Copper | 0.07 mg (more) | 8% |
| Selenium | 3.66 µg (more) | 7% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Almond milk, unsweetened
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 15 kcal | |
| Protein | 0.55 g | |
| Carbohydrates | 0.34 g | |
| Fat | 1.22 g | |
| Alcohol | 0 g | |
| Water | 97.4 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.1 g | 1% |
| Monounsaturated fat | 0.73 g | |
| Polyunsaturated fat | 0.28 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | <0.01 g (more) | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.08 g | |
| SFA 18:0 (stearic) | 0.02 g | |
| MUFA 16:1 (palmitoleic) | <0.01 g | |
| MUFA 18:1 (oleic) | 0.72 g | |
| MUFA 20:1 (gadoleic) | <0.01 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.28 g | |
| PUFA 18:3 (linolenic) | <0.01 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 0 g | |
| Vitamins | ||
| Vitamin A | 41 µg (more) | 5% |
| Retinol | 41 µg (more) | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.9 µg | 4% |
| Vitamin E | 3.32 mg (more) | 22% |
| Vitamin E, added | 3.32 mg (more) | |
| Vitamin K | 0 µg | 0% |
| Thiamin (B1) | 0 mg | 0% |
| Riboflavin (B2) | 0.03 mg (more) | 3% |
| Niacin (B3) | 0.07 mg (more) | <1% |
| Vitamin B6 | 0 mg | 0% |
| Folate | 0 µg | |
| Folate, DFE | 0 µg | 0% |
| Folate, food | 0 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0.34 µg | 14% |
| Vitamin B12, added | 0.34 µg | |
| Choline | 3.1 mg (more) | 1% |
| Minerals | ||
| Calcium | 173 mg (more) | 13% |
| Iron | 0.29 mg (more) | 2% |
| Magnesium | 7 mg | 2% |
| Phosphorus | 30 mg (more) | 2% |
| Potassium | 31 mg (more) | 1% |
| Sodium | 60 mg (more) | 3% |
| Zinc | 0.17 mg | 2% |
| Copper | 0.02 mg | 2% |
| Selenium | 0 µg | 0% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Oat milk
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 45 kcal (more) | |
| Protein | 0.66 g (more) | |
| Carbohydrates | 5.37 g (more) | |
| Fat | 2.33 g (more) | |
| Alcohol | 0 g | |
| Water | 91.3 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.19 g (more) | 1% |
| Monounsaturated fat | 1.35 g (more) | |
| Polyunsaturated fat | 0.62 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | <0.01 g (more) | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.12 g (more) | |
| SFA 18:0 (stearic) | 0.04 g (more) | |
| MUFA 16:1 (palmitoleic) | <0.01 g | |
| MUFA 18:1 (oleic) | 1.3 g (more) | |
| MUFA 20:1 (gadoleic) | 0.04 g (more) | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.47 g (more) | |
| PUFA 18:3 (linolenic) | 0.15 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0.5 g (more) | 2% |
| Sugars | 2.04 g (more) | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 9 µg (more) | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 1.7 µg (more) | 9% |
| Vitamin E | 0.37 mg | 2% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 1.5 µg (more) | 1% |
| Thiamin (B1) | 0.02 mg (more) | 2% |
| Riboflavin (B2) | <0.01 mg | 1% |
| Niacin (B3) | 0.06 mg | <1% |
| Vitamin B6 | <0.01 mg (more) | <1% |
| Folate | 2 µg (more) | |
| Folate, DFE | 2 µg (more) | 0% |
| Folate, food | 2 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0.5 µg (more) | 21% |
| Vitamin B12, added | 0.5 µg (more) | |
| Choline | 2 mg | <1% |
| Minerals | ||
| Calcium | 155 mg | 12% |
| Iron | 0.21 mg | 1% |
| Magnesium | 8 mg (more) | 2% |
| Phosphorus | 20 mg | 2% |
| Potassium | 18 mg | <1% |
| Sodium | 43 mg | 2% |
| Zinc | 0.19 mg (more) | 2% |
| Copper | 0.03 mg (more) | 3% |
| Selenium | 1.5 µg (more) | 3% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
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How to read it
- Foods. Almond milk is FNDDS’s “Almond milk, unsweetened” and oat milk is “Oat milk”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.