Almond Milk vs. White Rice
Nutrition comparison of Almond Milk and Cooked White Rice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond milk
versus
cooked
white rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond milk and white rice:
- Almond milk has signficantly less carbohydrates than white rice.
- Almond milk has signficantly more Vitamin E than white rice.
- Almond milk is an excellent source of calcium.
- White rice has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and White Rice (Rice, white, medium-grain, enriched, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and almond milk has 88% less calories than white rice - white rice has 130 calories per 100 grams and almond milk has 15 calories.
For macronutrient ratios, almond milk is much lighter in carbs, much heavier in fat and similar to white rice for protein. Almond milk has a macronutrient ratio of 10:34:56 and for white rice, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Milk | White Rice | |
|---|---|---|
| Protein | 10% | 8% |
| Carbohydrates | 34% | 91% |
| Fat | 56% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Almond milk has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.
dietary fiber
White rice and almond milk contain similar amounts of dietary fiber - white rice has 0.3g of dietary fiber per 100 grams and almond milk has 0.2g of dietary fiber.
sugar
Almond milk and white rice contain similar amounts of sugar - almond milk has 0.81g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice has 495% more protein than almond milk - white rice has 2.4g of protein per 100 grams and almond milk has 0.4g of protein.
Fat
saturated fat
Both white rice and almond milk are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.
Vitamins
Vitamin D
Almond milk has more Vitamin D than white rice - almond milk has 41iu of Vitamin D per 100 grams and white rice does not contain significant amounts.
Vitamin E
Almond milk has signficantly more Vitamin E than white rice - almond milk has 6.3mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both almond milk and white rice contain significant amounts of riboflavin.
| Almond Milk | White Rice | |
|---|---|---|
| Thiamin | ~ | 0.167 MG |
| Riboflavin | 0.01 MG | 0.016 MG |
| Niacin | 0.07 MG | 1.835 MG |
| Pantothenic acid | 0.01 MG | 0.411 MG |
| Vitamin B6 | ~ | 0.05 MG |
| Folate | 1 UG | 58 UG |
Minerals
calcium
Almond milk is an excellent source of calcium and it has 60 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and almond milk has 184mg of calcium.
iron
White rice has 432% more iron than almond milk - white rice has 1.5mg of iron per 100 grams and almond milk has 0.28mg of iron.
potassium
White rice and almond milk contain similar amounts of potassium - white rice has 29mg of potassium per 100 grams and almond milk has 67mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, almond milk has more linoleic acid than white rice per 100 grams.
| Almond Milk | White Rice | |
|---|---|---|
| other omega 6 | 0.001 G | ~ |
| linoleic acid | 0.252 G | 0.046 G |
| Total | 0.253 G | 0.046 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: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and White Rice (Rice, white, medium-grain, enriched, cooked) .
Almond Milk g
()
|
Daily Values (%) |
Cooked White Rice 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 almond milk contain more calories in 100 grams?White rice is high in calories and almond milk has 90% less calories than white rice - white rice has 130 calories in 100g and almond milk has 15 calories.
Does white rice or almond milk have more carbohydrates?
By weight, almond milk has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and almond milk has 1.3g of carbohydrates.
Does white rice or almond milk contain more calcium?
Almond milk is a rich source of calcium and it has 60 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and almond milk has 184mg of calcium.