White Rice vs. Whole Milk
Nutrition comparison of Cooked White Rice and Whole 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
whole milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and whole milk:
- White rice has 31.7 times less saturated fat than whole milk.
- White rice has more thiamin, niacin and folate, however, whole milk contains more riboflavin and Vitamin B12.
- White rice has signficantly more iron than whole milk.
- Whole milk has signficantly less carbohydrates than white rice.
- Whole milk has signficantly more Vitamin D than white rice.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and whole milk has 53% less calories than white rice - white rice has 130 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and much lighter in fat compared to whole milk per calorie. White rice has a macronutrient ratio of 8:91:2 and for whole milk, 21:32:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Whole Milk | |
|---|---|---|
| Protein | 8% | 21% |
| Carbohydrates | 91% | 32% |
| Fat | 2% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Whole milk has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
dietary fiber
White rice has more dietary fiber than whole milk - white rice has 0.3g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
White rice has less sugar than whole milk - whole milk has 5.1g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and whole milk contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
White rice has 31.7 times less saturated fat than whole milk - white rice has 0.06g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
White rice has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and white rice does not contain significant amounts.
Vitamins
Vitamin A
Whole milk has more Vitamin A than white rice - whole milk has 46ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than white rice - whole milk has 51iu of Vitamin D per 100 grams and white rice does not contain significant amounts.
Vitamin E
Whole milk and white rice contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Whole milk and white rice contain similar amounts of Vitamin K - whole milk has 0.3ug 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, whole milk contains more riboflavin and Vitamin B12. Both white rice and whole milk contain significant amounts of pantothenic acid and Vitamin B6.
| White Rice | Whole Milk | |
|---|---|---|
| Thiamin | 0.167 MG | 0.046 MG |
| Riboflavin | 0.016 MG | 0.169 MG |
| Niacin | 1.835 MG | 0.089 MG |
| Pantothenic acid | 0.411 MG | 0.373 MG |
| Vitamin B6 | 0.05 MG | 0.036 MG |
| Folate | 58 UG | 5 UG |
| Vitamin B12 | ~ | 0.45 UG |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 36 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
White rice has signficantly more iron than whole milk - white rice has 1.5mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Whole milk has 355% more potassium than white rice - white rice has 29mg of potassium per 100 grams and whole milk has 132mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole milk has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Whole Milk | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.075 G |
| Total | 0.01 G | 0.075 G |
omega 6s
Comparing omega-6 fatty acids, whole milk has more linoleic acid than white rice per 100 grams.
| White Rice | Whole Milk | |
|---|---|---|
| linoleic acid | 0.046 G | 0.12 G |
| Total | 0.046 G | 0.12 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 Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .
Cooked White Rice g
()
|
Daily Values (%) |
Whole 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 white rice or whole milk contain more calories in 100 grams?White rice is high in calories and whole milk has 50% less calories than white rice - white rice has 130 calories in 100g and whole milk has 61 calories.
Does white rice or whole milk have more carbohydrates?
By weight, whole milk has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and whole milk has 4.8g of carbohydrates.
Does white rice or whole milk contain more calcium?
Whole milk is a rich source of calcium and it has 36 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and whole milk has 113mg of calcium.