Rice Milk vs. White Rice
Nutrition comparison of Rice 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
rice 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 rice milk and white rice:
- Rice milk has 68% less carbohydrates than white rice.
- Rice milk is an excellent source of calcium.
- White rice has more thiamin, niacin, pantothenic acid and folate, however, rice milk contains more riboflavin and Vitamin B12.
USDA sources for nutritional information: Rice Milk (Beverages, rice milk, unsweetened) 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 rice milk has 64% less calories than white rice - white rice has 130 calories per 100 grams and rice milk has 47 calories.
For macronutrient ratios, rice milk is lighter in protein, lighter in carbs and heavier in fat compared to white rice per calorie. Rice milk has a macronutrient ratio of 3:79:19 and for white rice, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Rice Milk | White Rice | |
|---|---|---|
| Protein | 3% | 8% |
| Carbohydrates | 79% | 91% |
| Fat | 19% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Rice milk has 68% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and rice milk has 9.2g of carbohydrates.
dietary fiber
White rice and rice milk contain similar amounts of dietary fiber - white rice has 0.3g of dietary fiber per 100 grams and rice milk has 0.3g of dietary fiber.
sugar
White rice has less sugar than rice milk - rice milk has 5.3g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice has 750% more protein than rice milk - white rice has 2.4g of protein per 100 grams and rice milk has 0.28g of protein.
Fat
saturated fat
Both white rice and rice milk are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and rice milk does not contain significant amounts.
Vitamins
Vitamin A
Rice milk has more Vitamin A than white rice - rice milk has 63ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin D
Rice milk has more Vitamin D than white rice - rice milk has 42iu of Vitamin D per 100 grams and white rice does not contain significant amounts.
Vitamin E
Rice milk has more Vitamin E than white rice - rice milk has 0.47mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Rice milk and white rice contain similar amounts of Vitamin K - rice 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, pantothenic acid and folate, however, rice milk contains more riboflavin and Vitamin B12. Both rice milk and white rice contain significant amounts of Vitamin B6.
| Rice Milk | White Rice | |
|---|---|---|
| Thiamin | 0.027 MG | 0.167 MG |
| Riboflavin | 0.142 MG | 0.016 MG |
| Niacin | 0.39 MG | 1.835 MG |
| Pantothenic acid | 0.146 MG | 0.411 MG |
| Vitamin B6 | 0.039 MG | 0.05 MG |
| Folate | 2 UG | 58 UG |
| Vitamin B12 | 0.63 UG | ~ |
Minerals
calcium
Rice milk is an excellent source of calcium and it has 38 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and rice milk has 118mg of calcium.
iron
White rice has 645% more iron than rice milk - white rice has 1.5mg of iron per 100 grams and rice milk has 0.2mg of iron.
potassium
White rice and rice milk contain similar amounts of potassium - white rice has 29mg of potassium per 100 grams and rice milk has 27mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both rice milk and white rice contain small amounts of alpha linoleic acid (ALA).
| Rice Milk | White Rice | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.01 G |
| Total | 0.008 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, rice milk has more linoleic acid than white rice per 100 grams.
| Rice Milk | White Rice | |
|---|---|---|
| linoleic acid | 0.305 G | 0.046 G |
| Total | 0.305 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: Rice Milk (Beverages, rice milk, unsweetened) and White Rice (Rice, white, medium-grain, enriched, cooked) .
Rice 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 rice milk contain more calories in 100 grams?White rice is high in calories and rice milk has 60% less calories than white rice - white rice has 130 calories in 100g and rice milk has 47 calories.
Does white rice or rice milk have more carbohydrates?
By weight, rice milk has 70% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and rice milk has 9.2g of carbohydrates.
Does white rice or rice milk contain more calcium?
Rice milk is a rich source of calcium and it has 38 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and rice milk has 118mg of calcium.