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
whole milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and whole milk:
White rice is high in calories and whole milk has 53% less calories than white rice - white rice has 130 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and much lighter in fat compared to whole milk per calorie. White rice has a macronutrient ratio of 8:91:1 and for whole milk, 21:31:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
White Rice | Whole Milk | |
---|---|---|
Protein | 8% | 21% |
Carbohydrates | 91% | 31% |
Fat | 1% | 48% |
Alcohol | ~ | ~ |
Whole milk has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
White rice has more dietary fiber than whole milk - white rice has 0.3g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
White rice has less sugar than whole milk - whole milk has 5.1g of sugar per 100 grams and white rice does not contain significant amounts.
White rice and whole milk contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and whole milk has 3.2g of protein.
White rice has 31.7 times less saturated fat than whole milk - white rice has 0.06g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
White rice has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and white rice does not contain significant amounts.
Whole milk has more Vitamin A than white rice - whole milk has 46ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Whole milk has signficantly more Vitamin D than white rice - whole milk has 51iu of Vitamin D per 100 grams and white rice does not contain significant amounts.
Whole milk and white rice contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Whole milk and white rice contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
White rice has more thiamin, niacin and folate, however, whole milk contains more riboflavin and Vitamin B12. Both white rice and whole milk contain significant amounts of pantothenic acid and Vitamin B6.
White Rice | Whole Milk | |
---|---|---|
Thiamin | 0.167 MG | 0.046 MG |
Riboflavin | 0.016 MG | 0.169 MG |
Niacin | 1.835 MG | 0.089 MG |
Pantothenic acid | 0.411 MG | 0.373 MG |
Vitamin B6 | 0.05 MG | 0.036 MG |
Folate | 58 UG | 5 UG |
Vitamin B12 | ~ | 0.45 UG |
Whole milk is an excellent source of calcium and it has 36 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and whole milk has 113mg of calcium.
White rice has signficantly more iron than whole milk - white rice has 1.5mg of iron per 100 grams and whole milk has 0.03mg of iron.
Whole milk has 355% more potassium than white rice - white rice has 29mg of potassium per 100 grams and whole milk has 132mg of potassium.
For omega-3 fatty acids, whole milk has more alpha linoleic acid (ALA) than white rice per 100 grams.
White Rice | Whole Milk | |
---|---|---|
alpha linoleic acid | 0.01 G | 0.075 G |
Total | 0.01 G | 0.075 G |
Comparing omega-6 fatty acids, whole milk has more linoleic acid than white rice per 100 grams.
White Rice | Whole Milk | |
---|---|---|
linoleic acid | 0.046 G | 0.12 G |
Total | 0.046 G | 0.12 G |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either White Rice or Whole Milk .
Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .
Cooked White Rice g
()
|
Daily Values (%) |
Whole Milk g
()
|
|||||
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
MG % |
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5% | calcium | 5% |
|
MG % | |
MG % |
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5% | iron | 5% |
|
MG % | |
MG % |
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5% | magnesium | 5% |
|
MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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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 % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||