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  6. Arborio rice vs. Milk

Arborio rice vs. Milk — In-Depth Nutrition Comparison

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A recap on differences between Arborio rice and Milk

  • Arborio rice has more Iron, Manganese, Folate, Vitamin B1, and Vitamin B3, however, Milk is higher in Vitamin B12, Vitamin B2, Calcium, Phosphorus, and Vitamin D.
  • Milk covers your daily Vitamin B12 needs 20% more than Arborio rice.
  • Milk contains 119 times less Manganese than Arborio rice. Arborio rice contains 0.357mg of Manganese, while Milk contains 0.003mg.

Food varieties used in this article are Rice, white, short-grain, enriched, cooked and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Arborio 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.
Arborio rice
Arborio rice
5
:
5
Milk
Milk
Contains more Iron +4766.7%
Contains less Sodium -100%
Contains more Copper +620%
Contains more Manganese +11800%
Contains more Selenium +127.3%
Contains more Calcium +12400%
Contains more Magnesium +37.5%
Contains more Phosphorus +187.9%
Contains more Potassium +476.9%
Equal in Zinc - 0.42
Arborio rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Contains more Iron +4766.7%
Contains less Sodium -100%
Contains more Copper +620%
Contains more Manganese +11800%
Contains more Selenium +127.3%
Contains more Calcium +12400%
Contains more Magnesium +37.5%
Contains more Phosphorus +187.9%
Contains more Potassium +476.9%
Equal in Zinc - 0.42

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.
Arborio rice
Arborio rice
5
:
6
Milk
Milk
Contains more Vitamin B1 +720%
Contains more Vitamin B3 +1505.4%
Contains more Vitamin B6 +59.5%
Contains more Folate +1080%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1056.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.361
Arborio 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% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
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 B1 +720%
Contains more Vitamin B3 +1505.4%
Contains more Vitamin B6 +59.5%
Contains more Folate +1080%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1056.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.361

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arborio rice
Arborio rice
1
:
4
Milk
Milk
Contains more Carbs +475.8%
Contains more Protein +42.8%
Contains more Fats +410.5%
Contains more Water +31.2%
Contains more Other +294.7%
Arborio rice
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 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 +475.8%
Contains more Protein +42.8%
Contains more Fats +410.5%
Contains more Water +31.2%
Contains more Other +294.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arborio rice
Arborio rice
2
:
1
Milk
Milk
Contains less Saturated Fat -91.9%
Contains more Polyunsaturated fat +42.9%
Contains more Monounsaturated Fat +377.6%
Arborio rice
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Milk
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Contains less Saturated Fat -91.9%
Contains more Polyunsaturated fat +42.9%
Contains more Monounsaturated Fat +377.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arborio 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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Arborio rice Milk Opinion
Net carbs 28.73g 4.99g Arborio rice
Protein 2.36g 3.37g Milk
Fats 0.19g 0.97g Milk
Carbs 28.73g 4.99g Arborio rice
Calories 130kcal 42kcal Arborio rice
Sugar 5.2g Arborio rice
Calcium 1mg 125mg Milk
Iron 1.46mg 0.03mg Arborio rice
Magnesium 8mg 11mg Milk
Phosphorus 33mg 95mg Milk
Potassium 26mg 150mg Milk
Sodium 0mg 44mg Arborio rice
Zinc 0.4mg 0.42mg Milk
Copper 0.072mg 0.01mg Arborio rice
Manganese 0.357mg 0.003mg Arborio rice
Selenium 7.5µg 3.3µg Arborio rice
Vitamin A 0IU 196IU Milk
Vitamin A RAE 0µg 58µg Milk
Vitamin E 0.01mg Milk
Vitamin D 0IU 48IU Milk
Vitamin D 0µg 1.2µg Milk
Vitamin B1 0.164mg 0.02mg Arborio rice
Vitamin B2 0.016mg 0.185mg Milk
Vitamin B3 1.493mg 0.093mg Arborio rice
Vitamin B5 0.397mg 0.361mg Arborio rice
Vitamin B6 0.059mg 0.037mg Arborio rice
Folate 59µg 5µg Arborio rice
Vitamin B12 0µg 0.47µg Milk
Vitamin K 0.1µg Milk
Tryptophan 0.027mg 0.043mg Milk
Threonine 0.084mg 0.143mg Milk
Isoleucine 0.102mg 0.174mg Milk
Leucine 0.195mg 0.319mg Milk
Lysine 0.085mg 0.282mg Milk
Methionine 0.056mg 0.088mg Milk
Phenylalanine 0.126mg 0.174mg Milk
Valine 0.144mg 0.22mg Milk
Histidine 0.056mg 0.101mg Milk
Cholesterol 0mg 5mg Arborio rice
Saturated Fat 0.051g 0.633g Arborio rice
Monounsaturated Fat 0.058g 0.277g Milk
Polyunsaturated fat 0.05g 0.035g Arborio rice
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Milk
Low Fats diet ok
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
13%
Arborio rice
16%
Milk
Minerals Daily Need Coverage Score
20%
Arborio rice
14%
Milk

Comparison summary

Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 38)
Which food is cheaper?
Milk
Milk is cheaper (difference - $0.4)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 5.2g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 44mg)
Which food is lower in Cholesterol?
Arborio rice
Arborio rice is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.582g)
Which food is richer in minerals?
?
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.
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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.