Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
condensed milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and condensed milk:
Both white rice and condensed milk are high in calories. Condensed milk has 147% more calories than white rice - white rice has 130 calories per 100 grams and condensed milk has 321 calories.
For macronutrient ratios, white rice is much heavier in carbs, much lighter in fat and similar to condensed milk for protein. White rice has a macronutrient ratio of 8:91:2 and for condensed milk, 10:67:24 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Condensed Milk | |
|---|---|---|
| Protein | 8% | 10% |
| Carbohydrates | 91% | 67% |
| Fat | 2% | 24% |
| Alcohol | ~ | ~ |
Condensed milk is high in carbohydrates and white rice has 47% less carbohydrates than condensed milk - white rice has 28.6g of total carbs per 100 grams and condensed milk has 54.4g of carbohydrates.
White rice has more dietary fiber than condensed milk - white rice has 0.3g of dietary fiber per 100 grams and condensed milk does not contain significant amounts.
Condensed milk is high in sugar and white rice has less sugar than condensed milk - condensed milk has 54.4g of sugar per 100 grams and white rice does not contain significant amounts.
Condensed milk has 232% more protein than white rice - white rice has 2.4g of protein per 100 grams and condensed milk has 7.9g of protein.
Condensed milk is high in saturated fat and white rice has 99% less saturated fat than condensed milk - white rice has 0.06g of saturated fat per 100 grams and condensed milk has 5.5g of saturated fat.
White rice has less cholesterol than condensed milk - condensed milk has 34mg of cholesterol per 100 grams and white rice does not contain significant amounts.
Condensed milk has more Vitamin C than white rice - condensed milk has 2.6mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Condensed milk has signficantly more Vitamin A than white rice - condensed milk has 74ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Condensed milk has more Vitamin D than white rice - condensed milk has 6iu of Vitamin D per 100 grams and white rice does not contain significant amounts.
Condensed milk and white rice contain similar amounts of Vitamin E - condensed milk has 0.16mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Condensed milk and white rice contain similar amounts of Vitamin K - condensed milk has 0.6ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
Condensed milk has more riboflavin and Vitamin B12, however, white rice contains more niacin and folate. Both white rice and condensed milk contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| White Rice | Condensed Milk | |
|---|---|---|
| Thiamin | 0.167 MG | 0.09 MG |
| Riboflavin | 0.016 MG | 0.416 MG |
| Niacin | 1.835 MG | 0.21 MG |
| Pantothenic acid | 0.411 MG | 0.75 MG |
| Vitamin B6 | 0.05 MG | 0.051 MG |
| Folate | 58 UG | 11 UG |
| Vitamin B12 | ~ | 0.44 UG |
Condensed milk is an excellent source of calcium and it has 93 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and condensed milk has 284mg of calcium.
White rice has 684% more iron than condensed milk - white rice has 1.5mg of iron per 100 grams and condensed milk has 0.19mg of iron.
Condensed milk is an excellent source of potassium and it has 11 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and condensed milk has 371mg of potassium.
For omega-3 fatty acids, condensed milk has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Condensed Milk | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.121 G |
| Total | 0.01 G | 0.121 G |
Comparing omega-6 fatty acids, condensed milk has more linoleic acid than white rice per 100 grams.
| White Rice | Condensed Milk | |
|---|---|---|
| linoleic acid | 0.046 G | 0.216 G |
| Total | 0.046 G | 0.216 G |
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Condensed Milk (Milk, canned, condensed, sweetened) .
Cooked White Rice g
()
|
Daily Values (%) |
Condensed Milk g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||