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  6. Brown rice vs. Milk

Brown rice vs. Milk — In-Depth Nutrition Comparison

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How are Brown rice and Milk different?

  • Brown rice is higher in Manganese, Vitamin B3, Vitamin B1, Copper, Magnesium, and Iron, however, Milk is richer in Vitamin B12, Calcium, Vitamin B2, and Vitamin D.
  • Daily need coverage for Manganese from Brown rice is 42% higher.
  • Brown rice contains 28 times more Vitamin B3 than Milk. While Brown rice contains 2.561mg of Vitamin B3, Milk contains only 0.093mg.

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

Infographic

Brown rice vs Milk 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.
Brown rice
Brown rice
8
:
2
Milk
Milk
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%
Contains more Calcium +4066.7%
Contains more Potassium +74.4%
Equal in Phosphorus - 95
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
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%
Contains more Calcium +4066.7%
Contains more Potassium +74.4%
Equal in Phosphorus - 95

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.
Brown rice
Brown rice
7
:
4
Milk
Milk
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%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +168.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.361
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%
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +168.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.361

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
3
:
0
Milk
Milk
Contains less Saturated Fat -58.9%
Contains more Monounsaturated Fat +33.2%
Contains more Polyunsaturated fat +945.7%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Milk
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 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
Brown rice
Brown rice
2
:
1
Milk
Milk
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Lactose +∞%
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
Milk
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Lactose +∞%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Milk
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
14%
Brown rice
16%
Milk
Minerals Daily Need Coverage Score
32%
Brown rice
14%
Milk

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