Brown Rice vs. Milk
Nutrition comparison of Cooked Brown 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
brown rice
versus
milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and milk:
- Brown rice has 20 times less sugar than milk.
- Brown rice has more thiamin, niacin and Vitamin B6, however, milk contains more riboflavin and Vitamin B12.
- Brown rice has signficantly more dietary fiber than milk.
- Milk has 4.3 times less carbohydrates than brown rice.
- Milk is an excellent source of calcium.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and milk has 59% less calories than brown rice - brown rice has 123 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, brown rice is lighter in protein, much heavier in carbs and much lighter in fat compared to milk per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for milk, 27:38:35 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Milk | |
|---|---|---|
| Protein | 9% | 27% |
| Carbohydrates | 84% | 38% |
| Fat | 7% | 35% |
| Alcohol | ~ | ~ |
carbohydrates
Milk has 4.3 times less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
dietary fiber
Brown rice has signficantly more dietary fiber than milk - brown rice has 1.6g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Brown rice has 20 times less sugar than milk - brown rice has 0.24g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Brown rice and milk contain similar amounts of protein - brown rice has 2.7g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Brown rice and milk contain similar amounts of saturated fat - brown rice has 0.26g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and brown rice are low in trans fat - milk has 0.09g of trans fat per 100 grams and brown rice does not contain significant amounts.
cholesterol
Both milk and brown rice are low in cholesterol - milk has 8mg of cholesterol per 100 grams and brown rice does not contain significant amounts.
Vitamins
Vitamin C
Milk and brown rice contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Milk has more Vitamin A than brown rice - milk has 55ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than brown rice - milk has 49iu of Vitamin D per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and milk contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Brown rice and milk contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin, niacin and Vitamin B6, however, milk contains more riboflavin and Vitamin B12. Both brown rice and milk contain significant amounts of pantothenic acid and folate.
| Brown Rice | Milk | |
|---|---|---|
| Thiamin | 0.178 MG | 0.039 MG |
| Riboflavin | 0.069 MG | 0.185 MG |
| Niacin | 2.561 MG | 0.092 MG |
| Pantothenic acid | 0.38 MG | 0.356 MG |
| Vitamin B6 | 0.123 MG | 0.038 MG |
| Folate | 9 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 brown rice - brown rice has 3mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Brown rice has 27 times more iron than milk - brown rice has 0.56mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Milk has 63% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and milk has 140mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both brown rice and milk contain significant amounts of alpha linoleic acid (ALA).
| Brown Rice | Milk | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.008 G |
| Total | 0.011 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than milk per 100 grams.
| Brown Rice | Milk | |
|---|---|---|
| other omega 6 | 0.004 G | 0.004 G |
| linoleic acid | 0.355 G | 0.062 G |
| Total | 0.359 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Milk 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 brown rice or milk contain more calories in 100 grams?Brown rice is high in calories and milk has 60% less calories than brown rice - brown rice has 123 calories in 100g and milk has 50 calories.
Does brown rice or milk have more carbohydrates?
By weight, milk has 4.3 times fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and milk has 4.8g of carbohydrates.
Does brown rice or milk contain more calcium?
Milk is a rich source of calcium and it has 39 times more calcium than brown rice - brown rice has 3mg of calcium in 100 grams and milk has 120mg of calcium.