Wild Rice vs. Whole Milk

Nutrition comparison of Cooked Wild 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 wild rice versus whole milk (100g each) below using 2020 USDA and NIH data[1].

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

  • Whole milk has 3.4 times less carbohydrates than wild rice.
  • Whole milk has signficantly more Vitamin D than wild rice.
  • Whole milk is an excellent source of calcium.
  • Wild rice has 37 times less saturated fat than whole milk.
  • Wild rice has 5.9 times less sugar than whole milk.
  • Wild rice has more niacin, Vitamin B6 and folate, however, whole milk contains more pantothenic acid and Vitamin B12.
  • Wild rice has signficantly more dietary fiber than whole milk.
Detailed nutritional comparison of wild rice and whole 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 Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) . Have a correction or suggestions? Shoot us an email.

Image of Wild Rice src
Image of Whole Milk src

Calories and Carbs

calories

Wild rice is high in calories and whole milk has 40% less calories than wild rice - wild rice has 101 calories per 100 grams and whole milk has 61 calories.

For macronutrient ratios, wild rice is lighter in protein, much heavier in carbs and much lighter in fat compared to whole milk per calorie. Wild rice has a macronutrient ratio of 15:82:3 and for whole milk, 21:31:48 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wild Rice Whole Milk
Protein 15% 21%
Carbohydrates 82% 31%
Fat 3% 48%
Alcohol ~ ~

carbohydrates

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

dietary fiber

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

sugar

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

Protein

protein

Wild rice and whole milk contain similar amounts of protein - wild rice has 4g of protein per 100 grams and whole milk has 3.2g of protein.

Fat

saturated fat

Wild rice has 37 times less saturated fat than whole milk - wild rice has 0.05g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.

cholesterol

Wild rice has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and wild rice does not contain significant amounts.

Vitamins

Vitamin A

Whole milk has more Vitamin A than wild rice - whole milk has 46ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.

Vitamin D

Whole milk has signficantly more Vitamin D than wild rice - whole milk has 51iu of Vitamin D per 100 grams and wild rice does not contain significant amounts.

Vitamin E

Wild rice and whole milk contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.

Vitamin K

Wild rice and whole milk contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.

The B Vitamins

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

Wild Rice Whole Milk
Thiamin 0.052 MG 0.046 MG
Riboflavin 0.087 MG 0.169 MG
Niacin 1.287 MG 0.089 MG
Pantothenic acid 0.154 MG 0.373 MG
Vitamin B6 0.135 MG 0.036 MG
Folate 26 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 wild rice - wild rice has 3mg of calcium per 100 grams and whole milk has 113mg of calcium.

iron

Wild rice has 19 times more iron than whole milk - wild rice has 0.6mg of iron per 100 grams and whole milk has 0.03mg of iron.

potassium

Wild rice and whole milk contain similar amounts of potassium - wild rice has 101mg of potassium per 100 grams and whole milk has 132mg 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 whole milk contain small amounts of beta-carotene.

Wild Rice Whole Milk
beta-carotene 2 UG 7 UG
lutein + zeaxanthin 64 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both wild rice and whole milk contain significant amounts of alpha linoleic acid (ALA).

Wild Rice Whole Milk
alpha linoleic acid 0.095 G 0.075 G
Total 0.095 G 0.075 G

omega 6s

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

Wild Rice Whole Milk
linoleic acid 0.119 G 0.12 G
Total 0.119 G 0.12 G


Customize your serving size


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 Wild Rice or Whole Milk .

Note: The specific food items compared are: Wild Rice (Wild rice, cooked) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .

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FAQ

Does wild rice or whole milk contain more calories in 100 grams?
Wild rice is high in calories and whole milk has 40% less calories than wild rice - wild rice has 101 calories in 100g and whole milk has 61 calories.

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

Does wild rice or whole milk contain more calcium?
Whole milk is a rich source of calcium and it has 36 times more calcium than wild rice - wild rice has 3mg of calcium in 100 grams and whole milk has 113mg of calcium.