Rice Milk vs. Yogurt
Nutrition comparison of Rice Milk and Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
rice milk
versus
yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in rice milk and yogurt:
- Both yogurt and rice milk are high in calcium.
- Rice milk has more niacin, however, yogurt contains more pantothenic acid.
USDA sources for nutritional information: Rice Milk (Beverages, rice milk, unsweetened) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Yogurt and rice milk contain similar amounts of calories - yogurt 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 yogurt per calorie. Rice milk has a macronutrient ratio of 3:79:19 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Rice Milk | Yogurt | |
|---|---|---|
| Protein | 3% | 22% |
| Carbohydrates | 79% | 30% |
| Fat | 19% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt and rice milk contain similar amounts of carbs - yogurt has 4.7g of total carbs per 100 grams and rice milk has 9.2g of carbohydrates.
dietary fiber
Rice milk has more dietary fiber than yogurt - rice milk has 0.3g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Yogurt and rice milk contain similar amounts of sugar - yogurt has 4.7g of sugar per 100 grams and rice milk has 5.3g of sugar.
Protein
protein
Yogurt has 11 times more protein than rice milk - yogurt has 3.5g of protein per 100 grams and rice milk has 0.28g of protein.
Fat
saturated fat
Rice milk has less saturated fat than yogurt - yogurt has 2.1g of saturated fat per 100 grams and rice milk does not contain significant amounts.
cholesterol
Rice milk has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and rice milk does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and rice milk contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and rice milk does not contain significant amounts.
Vitamin A
Rice milk has 133% more Vitamin A than yogurt - yogurt has 27ug of Vitamin A per 100 grams and rice milk has 63ug of Vitamin A.
Vitamin D
Rice milk has 20 times more Vitamin D than yogurt - yogurt has 2iu of Vitamin D per 100 grams and rice milk has 42iu of Vitamin D.
Vitamin E
Yogurt and rice milk contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and rice milk has 0.47mg of Vitamin E.
Vitamin K
Yogurt and rice milk contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and rice milk has 0.2ug of Vitamin K.
The B Vitamins
Rice milk has more niacin, however, yogurt contains more pantothenic acid. Both rice milk and yogurt contain significant amounts of thiamin, riboflavin, Vitamin B6, folate and Vitamin B12.
| Rice Milk | Yogurt | |
|---|---|---|
| Thiamin | 0.027 MG | 0.029 MG |
| Riboflavin | 0.142 MG | 0.142 MG |
| Niacin | 0.39 MG | 0.075 MG |
| Pantothenic acid | 0.146 MG | 0.389 MG |
| Vitamin B6 | 0.039 MG | 0.032 MG |
| Folate | 2 UG | 7 UG |
| Vitamin B12 | 0.63 UG | 0.37 UG |
Minerals
calcium
Both yogurt and rice milk are high in calcium. Yogurt is very similar to rice milk for calcium - yogurt has 121mg of calcium per 100 grams and rice milk has 118mg of calcium.
iron
Yogurt and rice milk contain similar amounts of iron - yogurt has 0.05mg of iron per 100 grams and rice milk has 0.2mg of iron.
potassium
Yogurt has 474% more potassium than rice milk - yogurt has 155mg of potassium per 100 grams and rice milk has 27mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yogurt has more alpha linoleic acid (ALA) than rice milk per 100 grams.
| Rice Milk | Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.027 G |
| Total | 0.008 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, rice milk has more linoleic acid than yogurt per 100 grams.
| Rice Milk | Yogurt | |
|---|---|---|
| linoleic acid | 0.305 G | 0.065 G |
| Total | 0.305 G | 0.065 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.
Rice Milk g
()
|
Daily Values (%) |
Yogurt 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 yogurt or rice milk contain more calories in 100 grams?Yogurt and rice milk contain similar amounts of calories - yogurt has 61 calories in 100g and rice milk has 47 calories.
Does yogurt or rice milk have more carbohydrates?
By weight, yogurt and rice milk contain similar amounts of carbs - yogurt has 4.7g of carbs for 100g and rice milk has 9.2g of carbohydrates.
Does yogurt or rice milk contain more calcium?
Both yogurt and rice milk are high in calcium. Yogurt is very similar to rice milk for calcium - yogurt has 121mg of calcium in 100 grams and rice milk has 118mg of calcium.