Rice Milk vs. Whole Milk
Nutrition comparison of Rice Milk and Whole Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
rice milk
versus
whole milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in rice milk and whole milk:
- Both whole milk and rice milk are high in calcium.
- Rice milk has more niacin, however, whole milk contains more pantothenic acid.
USDA sources for nutritional information: Rice Milk (Beverages, rice milk, unsweetened) 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
Whole milk and rice milk contain similar amounts of calories - whole milk has 61 calories per 100 grams and rice milk has 47 calories.
For macronutrient ratios, rice milk is lighter in protein, much heavier in carbs and much lighter in fat compared to whole milk per calorie. Rice milk has a macronutrient ratio of 3:79:19 and for whole milk, 21:32:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Rice Milk | Whole Milk | |
|---|---|---|
| Protein | 3% | 21% |
| Carbohydrates | 79% | 32% |
| Fat | 19% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Whole milk and rice milk contain similar amounts of carbs - whole milk has 4.8g of total carbs per 100 grams and rice milk has 9.2g of carbohydrates.
dietary fiber
Rice milk has more dietary fiber than whole milk - rice milk has 0.3g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Whole milk and rice milk contain similar amounts of sugar - whole milk has 5.1g of sugar per 100 grams and rice milk has 5.3g of sugar.
Protein
protein
Whole milk has 10 times more protein than rice milk - whole milk has 3.2g of protein per 100 grams and rice milk has 0.28g of protein.
Fat
saturated fat
Rice milk has less saturated fat than whole milk - whole milk has 1.9g of saturated fat per 100 grams and rice milk does not contain significant amounts.
cholesterol
Rice milk has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and rice milk does not contain significant amounts.
Vitamins
Vitamin A
Whole milk and rice milk contain similar amounts of Vitamin A - whole milk has 46ug of Vitamin A per 100 grams and rice milk has 63ug of Vitamin A.
Vitamin D
Whole milk and rice milk contain similar amounts of Vitamin D - whole milk has 51iu of Vitamin D per 100 grams and rice milk has 42iu of Vitamin D.
Vitamin E
Whole milk and rice milk contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and rice milk has 0.47mg of Vitamin E.
Vitamin K
Whole milk and rice milk contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and rice milk has 0.2ug of Vitamin K.
The B Vitamins
Rice milk has more niacin, however, whole milk contains more pantothenic acid. Both rice milk and whole milk contain significant amounts of thiamin, riboflavin, Vitamin B6, folate and Vitamin B12.
| Rice Milk | Whole Milk | |
|---|---|---|
| Thiamin | 0.027 MG | 0.046 MG |
| Riboflavin | 0.142 MG | 0.169 MG |
| Niacin | 0.39 MG | 0.089 MG |
| Pantothenic acid | 0.146 MG | 0.373 MG |
| Vitamin B6 | 0.039 MG | 0.036 MG |
| Folate | 2 UG | 5 UG |
| Vitamin B12 | 0.63 UG | 0.45 UG |
Minerals
calcium
Both whole milk and rice milk are high in calcium. Whole milk is very similar to whole milk for calcium - whole milk has 113mg of calcium per 100 grams and rice milk has 118mg of calcium.
iron
Whole milk and rice milk contain similar amounts of iron - whole milk has 0.03mg of iron per 100 grams and rice milk has 0.2mg of iron.
potassium
Whole milk has 389% more potassium than rice milk - whole milk has 132mg of potassium per 100 grams and rice milk has 27mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole milk has more alpha linoleic acid (ALA) than rice milk per 100 grams.
| Rice Milk | Whole Milk | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.075 G |
| Total | 0.008 G | 0.075 G |
omega 6s
Comparing omega-6 fatty acids, rice milk has more linoleic acid than whole milk per 100 grams.
| Rice Milk | Whole Milk | |
|---|---|---|
| linoleic acid | 0.305 G | 0.12 G |
| Total | 0.305 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: Rice Milk (Beverages, rice milk, unsweetened) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .
Rice Milk 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 whole milk or rice milk contain more calories in 100 grams?Whole milk and rice milk contain similar amounts of calories - whole milk has 61 calories in 100g and rice milk has 47 calories.
Does whole milk or rice milk have more carbohydrates?
By weight, whole milk and rice milk contain similar amounts of carbs - whole milk has 4.8g of carbs for 100g and rice milk has 9.2g of carbohydrates.
Does whole milk or rice milk contain more calcium?
Both whole milk and rice milk are high in calcium. Whole milk is very similar to whole milk for calcium - whole milk has 113mg of calcium in 100 grams and rice milk has 118mg of calcium.