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.
The glycemic index of arborio rice is higher.

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.

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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

Milk

Contains more IronIron	+4766.7%
Contains more CopperCopper	+620%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+11800%
Contains more SeleniumSelenium	+127.3%

Contains more MagnesiumMagnesium	+37.5%
Contains more CalciumCalcium	+12400%
Contains more PotassiumPotassium	+476.9%
Contains more PhosphorusPhosphorus	+187.9%

~equal in Zinc ~0.42mg

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

Milk

Contains more Vitamin B1Vitamin B1	+720%
Contains more Vitamin B3Vitamin B3	+1505.4%
Contains more Vitamin B6Vitamin B6	+59.5%
Contains more FolateFolate	+1080%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+1056.3%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin B5 ~0.361mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	0.47µg	20%
Iron	1.46mg	0.03mg	18%
Manganese	0.357mg	0.003mg	15%
Folate	59µg	5µg	14%
Vitamin B2	0.016mg	0.185mg	13%
Vitamin B1	0.164mg	0.02mg	12%
Calcium	1mg	125mg	12%
Vitamin B3	1.493mg	0.093mg	9%
Phosphorus	33mg	95mg	9%
Carbs	28.73g	4.99g	8%
Selenium	7.5µg	3.3µg	8%
Copper	0.072mg	0.01mg	7%
Vitamin A	0µg	58µg	6%
Vitamin D	0IU	48IU	6%
Vitamin D	0µg	1.2µg	6%
Calories	130kcal	42kcal	4%
Potassium	26mg	150mg	4%
Saturated fat	0.051g	0.633g	3%
Choline		17.7mg	3%
Cholesterol	0mg	5mg	2%
Vitamin B6	0.059mg	0.037mg	2%
Sodium	0mg	44mg	2%
Protein	2.36g	3.37g	2%
Magnesium	8mg	11mg	1%
Vitamin B5	0.397mg	0.361mg	1%
Fats	0.19g	0.97g	1%
Monounsaturated fat	0.058g	0.277g	1%
Net carbs	28.73g	4.99g	N/A
Sugar		5.2g	N/A
Zinc	0.4mg	0.42mg	0%
Vitamin E		0.01mg	0%
Vitamin K		0.1µg	0%
Polyunsaturated fat	0.05g	0.035g	0%
Tryptophan	0.027mg	0.043mg	0%
Threonine	0.084mg	0.143mg	0%
Isoleucine	0.102mg	0.174mg	0%
Leucine	0.195mg	0.319mg	0%
Lysine	0.085mg	0.282mg	0%
Methionine	0.056mg	0.088mg	0%
Phenylalanine	0.126mg	0.174mg	0%
Valine	0.144mg	0.22mg	0%
Histidine	0.056mg	0.101mg	0%
Omega-3 - ALA		0.004g	N/A
Omega-6 - Linoleic acid		0.027g	N/A