White Rice vs. Milk

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

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

  • Milk has signficantly less carbohydrates than white rice.
  • Milk is an excellent source of calcium.
  • White rice has 21 times less saturated fat than milk.
  • White rice has more thiamin, niacin and folate, however, milk contains more riboflavin and Vitamin B12.
  • White rice has signficantly more iron than milk.
Detailed nutritional comparison of white 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: White Rice (Rice, white, medium-grain, enriched, 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.


Image of White Rice src
Image of Milk src

Calories and Carbs

calories

White rice is high in calories and milk has 62% less calories than white rice - white rice has 130 calories per 100 grams and milk has 50 calories.

For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and much lighter in fat compared to milk per calorie. White rice has a macronutrient ratio of 8:91:2 and for milk, 27:38:35 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice Milk
Protein 8% 27%
Carbohydrates 91% 38%
Fat 2% 35%
Alcohol ~ ~

carbohydrates

Milk has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and milk has 4.8g of carbohydrates.

dietary fiber

White rice has more dietary fiber than milk - white rice has 0.3g of dietary fiber per 100 grams and milk does not contain significant amounts.

sugar

White rice has less sugar than milk - milk has 5.1g of sugar per 100 grams and white rice does not contain significant amounts.



Protein

protein

White rice and milk contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and milk has 3.3g of protein.

Fat

saturated fat

White rice has 21 times less saturated fat than milk - white rice has 0.06g of saturated fat per 100 grams and milk has 1.3g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin D

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

Vitamin E

Milk and white rice contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and white rice does not contain significant amounts.

Vitamin K

Milk and white rice contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and white rice does not contain significant amounts.

The B Vitamins

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

White Rice Milk
Thiamin 0.167 MG 0.039 MG
Riboflavin 0.016 MG 0.185 MG
Niacin 1.835 MG 0.092 MG
Pantothenic acid 0.411 MG 0.356 MG
Vitamin B6 0.05 MG 0.038 MG
Folate 58 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 white rice - white rice has 3mg of calcium per 100 grams and milk has 120mg of calcium.

iron

White rice has signficantly more iron than milk - white rice has 1.5mg of iron per 100 grams and milk has 0.02mg of iron.

potassium

Milk has 383% more potassium than white rice - white rice has 29mg of potassium per 100 grams and milk has 140mg of potassium.

Omega-3 and Omega-6

omega 3s

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

White Rice Milk
alpha linoleic acid 0.01 G 0.008 G
Total 0.01 G 0.008 G

omega 6s

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

White Rice Milk
linoleic acid 0.046 G 0.062 G
other omega 6 ~ 0.004 G
Total 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) .

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G Water G
G Starch G
G Alcohol G