White Rice vs. Milk
Nutrition comparison of Cooked White Rice and Milk
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
milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and milk:
- Milk has signficantly less carbohydrates than white rice.
- Milk is an excellent source of calcium.
- White rice has 21 times less saturated fat than milk.
- White rice has more thiamin, niacin and folate, however, milk contains more riboflavin and Vitamin B12.
- White rice has signficantly more iron than milk.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and milk has 62% less calories than white rice - white rice has 130 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and much lighter in fat compared to milk per calorie. White rice has a macronutrient ratio of 8:91:2 and for milk, 27:38:35 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Milk | |
|---|---|---|
| Protein | 8% | 27% |
| Carbohydrates | 91% | 38% |
| Fat | 2% | 35% |
| Alcohol | ~ | ~ |
carbohydrates
Milk has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
dietary fiber
White rice has more dietary fiber than milk - white rice has 0.3g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
White rice has less sugar than milk - milk has 5.1g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and milk contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
White rice has 21 times less saturated fat than milk - white rice has 0.06g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and white rice are low in trans fat - milk has 0.09g of trans fat per 100 grams and white rice does not contain significant amounts.
cholesterol
Both milk and white rice are low in cholesterol - milk has 8mg of cholesterol per 100 grams and white rice does not contain significant amounts.
Vitamins
Vitamin C
Milk and white rice contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Milk has more Vitamin A than white rice - milk has 55ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than white rice - milk has 49iu of Vitamin D per 100 grams and white rice does not contain significant amounts.
Vitamin E
Milk and white rice contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Milk and white rice contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, niacin and folate, however, milk contains more riboflavin and Vitamin B12. Both white rice and milk contain significant amounts of pantothenic acid and Vitamin B6.
| White Rice | Milk | |
|---|---|---|
| Thiamin | 0.167 MG | 0.039 MG |
| Riboflavin | 0.016 MG | 0.185 MG |
| Niacin | 1.835 MG | 0.092 MG |
| Pantothenic acid | 0.411 MG | 0.356 MG |
| Vitamin B6 | 0.05 MG | 0.038 MG |
| Folate | 58 UG | 5 UG |
| Vitamin B12 | ~ | 0.53 UG |
Minerals
calcium
Milk is an excellent source of calcium and it has 39 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and milk has 120mg of calcium.
iron
White rice has signficantly more iron than milk - white rice has 1.5mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Milk has 383% more potassium than white rice - white rice has 29mg of potassium per 100 grams and milk has 140mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white rice and milk contain small amounts of alpha linoleic acid (ALA).
| White Rice | Milk | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.008 G |
| Total | 0.01 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and milk contain significant amounts of linoleic acid.
| White Rice | Milk | |
|---|---|---|
| linoleic acid | 0.046 G | 0.062 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.046 G | 0.066 G |
Customize your serving size
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 Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) .
Cooked White Rice g
()
|
Daily Values (%) |
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 | |||
FAQ
Does white rice or milk contain more calories in 100 grams?White rice is high in calories and milk has 60% less calories than white rice - white rice has 130 calories in 100g and milk has 50 calories.
Does white rice or milk have more carbohydrates?
By weight, milk has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and milk has 4.8g of carbohydrates.
Does white rice or milk contain more calcium?
Milk is a rich source of calcium and it has 39 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and milk has 120mg of calcium.