White Rice vs. Skim Milk
Nutrition comparison of Cooked White Rice and Skim 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
skim milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and skim milk:
- Skim milk has signficantly less carbohydrates than white rice.
- Skim milk is an excellent source of calcium.
- White rice has more thiamin, niacin and folate, however, skim milk contains more riboflavin and Vitamin B12.
- White rice has signficantly more iron than skim milk.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and skim milk has 74% less calories than white rice - white rice has 130 calories per 100 grams and skim milk has 34 calories.
For macronutrient ratios, white rice is much lighter in protein, much heavier in carbs and similar to skim milk for fat. White rice has a macronutrient ratio of 8:91:2 and for skim milk, 40:58:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Skim Milk | |
|---|---|---|
| Protein | 8% | 40% |
| Carbohydrates | 91% | 58% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Skim milk has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and skim milk has 5g of carbohydrates.
dietary fiber
White rice has more dietary fiber than skim milk - white rice has 0.3g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
White rice has less sugar than skim milk - skim milk has 5.1g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and skim milk contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and skim milk has 3.4g of protein.
Fat
saturated fat
Both white rice and skim milk are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and skim milk has 0.06g of saturated fat.
cholesterol
Both skim milk and white rice are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and white rice does not contain significant amounts.
Vitamins
Vitamin A
Skim milk has more Vitamin A than white rice - skim milk has 61ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin D
Skim milk has more Vitamin D than white rice - skim milk has 47iu of Vitamin D per 100 grams and white rice does not contain significant amounts.
Vitamin E
Skim milk and white rice contain similar amounts of Vitamin E - skim milk has 0.01mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, niacin and folate, however, skim milk contains more riboflavin and Vitamin B12. Both white rice and skim milk contain significant amounts of pantothenic acid and Vitamin B6.
| White Rice | Skim Milk | |
|---|---|---|
| Thiamin | 0.167 MG | 0.045 MG |
| Riboflavin | 0.016 MG | 0.182 MG |
| Niacin | 1.835 MG | 0.094 MG |
| Pantothenic acid | 0.411 MG | 0.357 MG |
| Vitamin B6 | 0.05 MG | 0.037 MG |
| Folate | 58 UG | 5 UG |
| Vitamin B12 | ~ | 0.5 UG |
Minerals
calcium
Skim 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 skim milk has 122mg of calcium.
iron
White rice has signficantly more iron than skim milk - white rice has 1.5mg of iron per 100 grams and skim milk has 0.03mg of iron.
potassium
Skim milk has 438% more potassium than white rice - white rice has 29mg of potassium per 100 grams and skim milk has 156mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white rice and skim milk contain small amounts of alpha linoleic acid (ALA).
| White Rice | Skim Milk | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.001 G |
| Total | 0.01 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and skim milk contain small amounts of linoleic acid.
| White Rice | Skim Milk | |
|---|---|---|
| linoleic acid | 0.046 G | 0.002 G |
| Total | 0.046 G | 0.002 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 Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) .
Cooked White Rice g
()
|
Daily Values (%) |
Skim 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 skim milk contain more calories in 100 grams?White rice is high in calories and skim milk has 70% less calories than white rice - white rice has 130 calories in 100g and skim milk has 34 calories.
Is white rice or skim milk better for protein?
White rice and skim milk contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and skim milk has 3.4g of protein.
Does white rice or skim milk have more carbohydrates?
By weight, skim milk has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and skim milk has 5g of carbohydrates.
Does white rice or skim milk contain more calcium?
Skim 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 skim milk has 122mg of calcium.