Almond Milk vs. White Rice

Nutrition comparison of Almond Milk and Cooked White Rice


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of almond milk versus cooked white rice (100g each) below using 2020 USDA and NIH data[1].

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

  • Almond milk has signficantly less carbohydrates than white rice.
  • Almond milk has signficantly more Vitamin E than white rice.
  • Almond milk is an excellent source of calcium.
  • White rice has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
Detailed nutritional comparison of almond milk and white rice 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: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and White Rice (Rice, white, medium-grain, enriched, cooked) . Have a correction or suggestions? Shoot us an email.


Image of Almond Milk src
Image of White Rice src

Calories and Carbs

calories

White rice is high in calories and almond milk has 88% less calories than white rice - white rice has 130 calories per 100 grams and almond milk has 15 calories.

For macronutrient ratios, almond milk is much lighter in carbs, much heavier in fat and similar to white rice for protein. Almond milk has a macronutrient ratio of 10:34:56 and for white rice, 8:91:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almond Milk White Rice
Protein 10% 8%
Carbohydrates 34% 91%
Fat 56% 2%
Alcohol ~ ~

carbohydrates

Almond milk has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.

dietary fiber

White rice and almond milk contain similar amounts of dietary fiber - white rice has 0.3g of dietary fiber per 100 grams and almond milk has 0.2g of dietary fiber.

sugar

Almond milk and white rice contain similar amounts of sugar - almond milk has 0.81g of sugar per 100 grams and white rice does not contain significant amounts.

Protein

protein

White rice has 495% more protein than almond milk - white rice has 2.4g of protein per 100 grams and almond milk has 0.4g of protein.

Fat

saturated fat

Both white rice and almond milk are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.

Vitamins

Vitamin D

Almond milk has more Vitamin D than white rice - almond milk has 41iu of Vitamin D per 100 grams and white rice does not contain significant amounts.

Vitamin E

Almond milk has signficantly more Vitamin E than white rice - almond milk has 6.3mg of Vitamin E per 100 grams and white rice does not contain significant amounts.

The B Vitamins

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

Almond Milk White Rice
Thiamin ~ 0.167 MG
Riboflavin 0.01 MG 0.016 MG
Niacin 0.07 MG 1.835 MG
Pantothenic acid 0.01 MG 0.411 MG
Vitamin B6 ~ 0.05 MG
Folate 1 UG 58 UG

Minerals

calcium

Almond milk is an excellent source of calcium and it has 60 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and almond milk has 184mg of calcium.

iron

White rice has 432% more iron than almond milk - white rice has 1.5mg of iron per 100 grams and almond milk has 0.28mg of iron.

potassium

White rice and almond milk contain similar amounts of potassium - white rice has 29mg of potassium per 100 grams and almond milk has 67mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, almond milk has more linoleic acid than white rice per 100 grams.

Almond Milk White Rice
other omega 6 0.001 G ~
linoleic acid 0.252 G 0.046 G
Total 0.253 G 0.046 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: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and White Rice (Rice, white, medium-grain, enriched, cooked) .

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FAQ

Does white rice or almond milk contain more calories in 100 grams?
White rice is high in calories and almond milk has 90% less calories than white rice - white rice has 130 calories in 100g and almond milk has 15 calories.

Does white rice or almond milk have more carbohydrates?
By weight, almond milk has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and almond milk has 1.3g of carbohydrates.

Does white rice or almond milk contain more calcium?
Almond milk is a rich source of calcium and it has 60 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and almond milk has 184mg of calcium.