Brown Rice vs. Whole Milk
Nutrition comparison of Cooked Brown Rice and Whole Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
whole milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and whole milk:
- Brown rice has 20 times less sugar than whole milk.
- Brown rice has 6.1 times less saturated fat than whole milk.
- Brown rice has more thiamin, niacin and Vitamin B6, however, whole milk contains more riboflavin and Vitamin B12.
- Brown rice has signficantly more dietary fiber than whole milk.
- Whole milk has 4.3 times less carbohydrates than brown rice.
- Whole milk has signficantly more Vitamin D than brown rice.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and whole milk has 50% less calories than brown rice - brown rice has 123 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, brown rice is lighter in protein, much heavier in carbs and much lighter in fat compared to whole milk per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for whole milk, 21:32:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Whole Milk | |
|---|---|---|
| Protein | 9% | 21% |
| Carbohydrates | 84% | 32% |
| Fat | 7% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Whole milk has 4.3 times less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
dietary fiber
Brown rice has signficantly more dietary fiber than whole milk - brown rice has 1.6g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Brown rice has 20 times less sugar than whole milk - brown rice has 0.24g of sugar per 100 grams and whole milk has 5.1g of sugar.
Protein
protein
Brown rice and whole milk contain similar amounts of protein - brown rice has 2.7g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Brown rice has 6.1 times less saturated fat than whole milk - brown rice has 0.26g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Brown rice has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and brown rice does not contain significant amounts.
Vitamins
Vitamin A
Whole milk has more Vitamin A than brown rice - whole milk has 46ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than brown rice - whole milk has 51iu of Vitamin D per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and whole milk contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.
Vitamin K
Brown rice and whole milk contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin, niacin and Vitamin B6, however, whole milk contains more riboflavin and Vitamin B12. Both brown rice and whole milk contain significant amounts of pantothenic acid and folate.
| Brown Rice | Whole Milk | |
|---|---|---|
| Thiamin | 0.178 MG | 0.046 MG |
| Riboflavin | 0.069 MG | 0.169 MG |
| Niacin | 2.561 MG | 0.089 MG |
| Pantothenic acid | 0.38 MG | 0.373 MG |
| Vitamin B6 | 0.123 MG | 0.036 MG |
| Folate | 9 UG | 5 UG |
| Vitamin B12 | ~ | 0.45 UG |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 36 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Brown rice has 17 times more iron than whole milk - brown rice has 0.56mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Whole milk has 53% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and whole milk has 132mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole milk has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Whole Milk | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.075 G |
| Total | 0.011 G | 0.075 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than whole milk per 100 grams.
| Brown Rice | Whole Milk | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.12 G |
| Total | 0.359 G | 0.12 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Whole 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 brown rice or whole milk contain more calories in 100 grams?Brown rice is high in calories and whole milk has 50% less calories than brown rice - brown rice has 123 calories in 100g and whole milk has 61 calories.
Does brown rice or whole milk have more carbohydrates?
By weight, whole milk has 4.3 times fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and whole milk has 4.8g of carbohydrates.
Does brown rice or whole milk contain more calcium?
Whole milk is a rich source of calcium and it has 36 times more calcium than brown rice - brown rice has 3mg of calcium in 100 grams and whole milk has 113mg of calcium.