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.
Detailed nutritional comparison of white rice and whole 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 Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) . Have a correction or suggestions? Shoot us an email.


Image of White Rice src
Image of Whole Milk src

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 8:91:1 and for whole milk, 21:31:48 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice Whole Milk
Protein 8% 21%
Carbohydrates 91% 31%
Fat 1% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either White Rice or Whole Milk .

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) .

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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.

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