Rice Milk vs. Greek Yogurt
Nutrition comparison of Rice Milk and Greek 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
greek yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in rice milk and greek yogurt:
- Both greek yogurt and rice milk are high in calcium.
- Greek yogurt is a great source of protein.
- Rice milk has more niacin, however, greek yogurt contains more pantothenic acid and folate.
USDA sources for nutritional information: Rice Milk (Beverages, rice milk, unsweetened) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Rice milk has 36% less calories than greek yogurt - greek yogurt has 73 calories per 100 grams and rice milk has 47 calories.
For macronutrient ratios, rice milk is much lighter in protein, much heavier in carbs and lighter in fat compared to greek yogurt per calorie. Rice milk has a macronutrient ratio of 3:79:19 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Rice Milk | Greek Yogurt | |
|---|---|---|
| Protein | 3% | 55% |
| Carbohydrates | 79% | 22% |
| Fat | 19% | 24% |
| Alcohol | ~ | ~ |
carbohydrates
Greek yogurt and rice milk contain similar amounts of carbs - greek yogurt has 3.9g of total carbs per 100 grams and rice milk has 9.2g of carbohydrates.
dietary fiber
Rice milk has more dietary fiber than greek yogurt - rice milk has 0.3g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Greek yogurt and rice milk contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and rice milk has 5.3g of sugar.
Protein
protein
Greek yogurt is a great source of protein and it has 34 times more protein than rice milk - greek yogurt has 10g of protein per 100 grams and rice milk has 0.28g of protein.
Fat
saturated fat
Rice milk has less saturated fat than greek yogurt - greek yogurt has 1.2g of saturated fat per 100 grams and rice milk does not contain significant amounts.
trans fat
Both greek yogurt and rice milk are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and rice milk does not contain significant amounts.
cholesterol
Rice milk has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and rice milk does not contain significant amounts.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than rice milk - greek yogurt has 0.8mg of Vitamin C per 100 grams and rice milk does not contain significant amounts.
Vitamin A
Greek yogurt has 43% more Vitamin A than rice milk - greek yogurt has 90ug of Vitamin A per 100 grams and rice milk has 63ug of Vitamin A.
Vitamin D
Rice milk has more Vitamin D than greek yogurt - rice milk has 42iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.
Vitamin E
Greek yogurt and rice milk contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and rice milk has 0.47mg of Vitamin E.
Vitamin K
Greek yogurt and rice milk contain similar amounts of Vitamin K - greek 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, greek yogurt contains more pantothenic acid and folate. Both rice milk and greek yogurt contain significant amounts of thiamin, riboflavin, Vitamin B6 and Vitamin B12.
| Rice Milk | Greek Yogurt | |
|---|---|---|
| Thiamin | 0.027 MG | 0.044 MG |
| Riboflavin | 0.142 MG | 0.233 MG |
| Niacin | 0.39 MG | 0.197 MG |
| Pantothenic acid | 0.146 MG | 0.47 MG |
| Vitamin B6 | 0.039 MG | 0.055 MG |
| Folate | 2 UG | 12 UG |
| Vitamin B12 | 0.63 UG | 0.52 UG |
Minerals
calcium
Both greek yogurt and rice milk are high in calcium. Greek yogurt is very similar to greek yogurt for calcium - greek yogurt has 115mg of calcium per 100 grams and rice milk has 118mg of calcium.
iron
Greek yogurt and rice milk contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and rice milk has 0.2mg of iron.
potassium
Greek yogurt has 422% more potassium than rice milk - greek yogurt has 141mg of potassium per 100 grams and rice milk has 27mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both rice milk and greek yogurt contain small amounts of alpha linoleic acid (ALA).
| Rice Milk | Greek Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.007 G |
| Total | 0.008 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, rice milk has more linoleic acid than greek yogurt per 100 grams.
| Rice Milk | Greek Yogurt | |
|---|---|---|
| linoleic acid | 0.305 G | 0.065 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.305 G | 0.067 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 Greek Yogurt (Yogurt, Greek, plain, lowfat) .
Rice Milk g
()
|
Daily Values (%) |
Greek 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 greek yogurt or rice milk contain more calories in 100 grams?Rice milk has 40% less calories than greek yogurt - greek yogurt has 73 calories in 100g and rice milk has 47 calories.
Is greek yogurt or rice milk better for protein?
Greek yogurt is a great source of protein and it has 34 times more protein than rice milk - greek yogurt has 10g of protein per 100 grams and rice milk has 0.28g of protein.
Does greek yogurt or rice milk have more carbohydrates?
By weight, greek yogurt and rice milk contain similar amounts of carbs - greek yogurt has 3.9g of carbs for 100g and rice milk has 9.2g of carbohydrates.
Does greek yogurt or rice milk contain more calcium?
Both greek yogurt and rice milk are high in calcium. Greek yogurt is very similar to greek yogurt for calcium - greek yogurt has 115mg of calcium in 100 grams and rice milk has 118mg of calcium.