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  6. Milk vs. Brown rice

Milk vs. Brown rice — In-Depth Nutrition Comparison

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How are Milk and Brown rice different?

  • Milk is higher in Vitamin B12, Calcium, Vitamin B2, and Vitamin D, however, Brown rice is richer in Manganese, Vitamin B3, Vitamin B1, Copper, Magnesium, and Iron.
  • Daily need coverage for Manganese from Brown rice is 42% higher.

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Rice, brown, long-grain, cooked are the varieties used in this article.

Infographic

Milk vs Brown rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Milk
Milk
2
:
8
Brown rice
Brown rice
Contains more Calcium +4066.7%
Contains more Potassium +74.4%
Contains more Iron +1766.7%
Contains more Magnesium +254.5%
Contains less Sodium -90.9%
Contains more Zinc +69%
Contains more Copper +960%
Contains more Manganese +32366.7%
Contains more Selenium +75.8%
Equal in Phosphorus - 103
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +4066.7%
Contains more Potassium +74.4%
Contains more Iron +1766.7%
Contains more Magnesium +254.5%
Contains less Sodium -90.9%
Contains more Zinc +69%
Contains more Copper +960%
Contains more Manganese +32366.7%
Contains more Selenium +75.8%
Equal in Phosphorus - 103

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Milk
Milk
4
:
7
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +168.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1600%
Contains more Vitamin B1 +790%
Contains more Vitamin B3 +2653.8%
Contains more Vitamin B6 +232.4%
Contains more Folate +80%
Contains more Vitamin K +100%
Equal in Vitamin B5 - 0.38
Milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +168.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +1600%
Contains more Vitamin B1 +790%
Contains more Vitamin B3 +2653.8%
Contains more Vitamin B6 +232.4%
Contains more Folate +80%
Contains more Vitamin K +100%
Equal in Vitamin B5 - 0.38

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
3
:
1
Brown rice
Brown rice
Contains more Protein +23%
Contains more Water +28%
Contains more Other +70.5%
Contains more Carbs +412.6%
Equal in Fats - 0.97
Milk
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +23%
Contains more Water +28%
Contains more Other +70.5%
Contains more Carbs +412.6%
Equal in Fats - 0.97

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
0
:
3
Brown rice
Brown rice
Contains less Saturated Fat -58.9%
Contains more Monounsaturated Fat +33.2%
Contains more Polyunsaturated fat +945.7%
Milk
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -58.9%
Contains more Monounsaturated Fat +33.2%
Contains more Polyunsaturated fat +945.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Milk
Milk
1
:
2
Brown rice
Brown rice
Contains more Lactose +∞%
Contains more Starch +∞%
Contains more Sucrose +∞%
Milk
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Brown rice
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Lactose +∞%
Contains more Starch +∞%
Contains more Sucrose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Milk Brown rice
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Milk Brown rice Opinion
Net carbs 4.99g 23.98g Brown rice
Protein 3.37g 2.74g Milk
Fats 0.97g 0.97g
Carbs 4.99g 25.58g Brown rice
Calories 42kcal 123kcal Brown rice
Starch 24.79g Brown rice
Sugar 5.2g 0.24g Brown rice
Fiber 0g 1.6g Brown rice
Calcium 125mg 3mg Milk
Iron 0.03mg 0.56mg Brown rice
Magnesium 11mg 39mg Brown rice
Phosphorus 95mg 103mg Brown rice
Potassium 150mg 86mg Milk
Sodium 44mg 4mg Brown rice
Zinc 0.42mg 0.71mg Brown rice
Copper 0.01mg 0.106mg Brown rice
Manganese 0.003mg 0.974mg Brown rice
Selenium 3.3µg 5.8µg Brown rice
Vitamin A 196IU 0IU Milk
Vitamin A RAE 58µg 0µg Milk
Vitamin E 0.01mg 0.17mg Brown rice
Vitamin D 48IU 0IU Milk
Vitamin D 1.2µg 0µg Milk
Vitamin B1 0.02mg 0.178mg Brown rice
Vitamin B2 0.185mg 0.069mg Milk
Vitamin B3 0.093mg 2.561mg Brown rice
Vitamin B5 0.361mg 0.38mg Brown rice
Vitamin B6 0.037mg 0.123mg Brown rice
Folate 5µg 9µg Brown rice
Vitamin B12 0.47µg 0µg Milk
Vitamin K 0.1µg 0.2µg Brown rice
Tryptophan 0.043mg 0.033mg Milk
Threonine 0.143mg 0.095mg Milk
Isoleucine 0.174mg 0.109mg Milk
Leucine 0.319mg 0.214mg Milk
Lysine 0.282mg 0.099mg Milk
Methionine 0.088mg 0.058mg Milk
Phenylalanine 0.174mg 0.133mg Milk
Valine 0.22mg 0.151mg Milk
Histidine 0.101mg 0.066mg Milk
Cholesterol 5mg 0mg Brown rice
Saturated Fat 0.633g 0.26g Brown rice
Monounsaturated Fat 0.277g 0.369g Brown rice
Polyunsaturated fat 0.035g 0.366g Brown rice
Omega-6 - Linoleic acid 0.027g 0.355g Brown rice
Omega-3 - ALA 0.004g 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Brown rice
Low Fats diet Equal
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Milk
14%
Brown rice
Minerals Daily Need Coverage Score
14%
Milk
32%
Brown rice

Comparison summary

Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 35)
Which food is cheaper?
Milk
Milk is cheaper (difference - $1.4)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 4.96g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 40mg)
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.373g)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.