Wild Rice vs. Milk

Nutrition comparison of Cooked Wild Rice and Milk

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked wild rice versus milk (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in wild rice and milk:

  • Milk has 3.4 times less carbohydrates than wild rice.
  • Milk has more riboflavin, pantothenic acid and Vitamin B12, however, wild rice contains more niacin, Vitamin B6 and folate.
  • Milk is an excellent source of calcium.
  • Wild rice has 24.6 times less saturated fat than milk.
  • Wild rice has 5.9 times less sugar than milk.
  • Wild rice has signficantly more dietary fiber than milk.
Detailed nutritional comparison of wild rice and milk is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) . Have a correction or suggestions? Shoot us an email.

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Here's an infographic summarizing the nutritional differences between wild rice and milk. marks particularly rich nutrients.

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nutrition comparison of wild rice vs. milk

Calories and Carbs

calories

Wild rice is high in calories and milk has 50% less calories than wild rice - wild rice has 101 calories per 100 grams and milk has 50 calories.

For macronutrient ratios, wild rice is lighter in protein, much heavier in carbs and much lighter in fat compared to milk per calorie. Wild rice has a macronutrient ratio of 15:82:3 and for milk, 27:38:35 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wild Rice Milk
Protein 15% 27%
Carbohydrates 82% 38%
Fat 3% 35%
Alcohol ~ ~

carbohydrates

Milk has 3.4 times less carbohydrates than wild rice - wild rice has 21.3g of total carbs per 100 grams and milk has 4.8g of carbohydrates.

dietary fiber

Wild rice has signficantly more dietary fiber than milk - wild rice has 1.8g of dietary fiber per 100 grams and milk does not contain significant amounts.

sugar

Wild rice has 5.9 times less sugar than milk - wild rice has 0.73g of sugar per 100 grams and milk has 5.1g of sugar.

Protein

protein

Wild rice and milk contain similar amounts of protein - wild rice has 4g of protein per 100 grams and milk has 3.3g of protein.

Fat

saturated fat

Wild rice has 24.6 times less saturated fat than milk - wild rice has 0.05g of saturated fat per 100 grams and milk has 1.3g of saturated fat.

trans fat

Both milk and wild rice are low in trans fat - milk has 0.09g of trans fat per 100 grams and wild rice does not contain significant amounts.

cholesterol

Both milk and wild rice are low in cholesterol - milk has 8mg of cholesterol per 100 grams and wild rice does not contain significant amounts.

Vitamins

Vitamin C

Milk and wild rice contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.

Vitamin A

Milk has more Vitamin A than wild rice - milk has 55ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.

Vitamin D

Milk has more Vitamin D than wild rice - milk has 49iu of Vitamin D per 100 grams and wild rice does not contain significant amounts.

Vitamin E

Wild rice and milk contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.

Vitamin K

Wild rice and milk contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.

The B Vitamins

Milk has more riboflavin, pantothenic acid and Vitamin B12, however, wild rice contains more niacin, Vitamin B6 and folate. Both wild rice and milk contain significant amounts of thiamin.

Wild Rice Milk
Thiamin 0.052 MG 0.039 MG
Riboflavin 0.087 MG 0.185 MG
Niacin 1.287 MG 0.092 MG
Pantothenic acid 0.154 MG 0.356 MG
Vitamin B6 0.135 MG 0.038 MG
Folate 26 UG 5 UG
Vitamin B12 ~ 0.53 UG

Minerals

calcium

Milk is an excellent source of calcium and it has 39 times more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and milk has 120mg of calcium.

iron

Wild rice has 29 times more iron than milk - wild rice has 0.6mg of iron per 100 grams and milk has 0.02mg of iron.

potassium

Wild rice and milk contain similar amounts of potassium - wild rice has 101mg of potassium per 100 grams and milk has 140mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both wild rice and milk contain small amounts of beta-carotene.

Wild Rice Milk
beta-carotene 2 UG 4 UG
lutein + zeaxanthin 64 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, wild rice has more alpha linoleic acid (ALA) than milk per 100 grams.

Wild Rice Milk
alpha linoleic acid 0.095 G 0.008 G
Total 0.095 G 0.008 G

omega 6s

Comparing omega-6 fatty acids, both wild rice and milk contain significant amounts of linoleic acid.

Wild Rice Milk
linoleic acid 0.119 G 0.062 G
other omega 6 ~ 0.004 G
Total 0.119 G 0.066 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: Wild Rice (Wild rice, cooked) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) .

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FAQ

Does wild rice or milk contain more calories in 100 grams?
Wild rice is high in calories and milk has 50% less calories than wild rice - wild rice has 101 calories in 100g and milk has 50 calories.

Does wild rice or milk have more carbohydrates?
By weight, milk has 3.4 times fewer carbohydrates than wild rice - wild rice has 21.3g of carbs for 100g and milk has 4.8g of carbohydrates.

Does wild rice or milk contain more calcium?
Milk is a rich source of calcium and it has 39 times more calcium than wild rice - wild rice has 3mg of calcium in 100 grams and milk has 120mg of calcium.