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  6. Milk vs. Arborio rice

Milk vs. Arborio rice — In-Depth Nutrition Comparison

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A recap on differences between milk and arborio rice

  • Milk has more vitamin B12, vitamin B2, calcium, phosphorus, and vitamin D; however, arborio rice is higher in iron, manganese, folate, vitamin B1, and vitamin B3.
  • Milk covers your daily vitamin B12 needs 20% more than arborio rice.
  • The glycemic index of arborio rice is higher.

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

Infographic

Milk vs Arborio 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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +37.5%
Contains more CalciumCalcium +12400%
Contains more PotassiumPotassium +476.9%
Contains more PhosphorusPhosphorus +187.9%
Contains more IronIron +4766.7%
Contains more CopperCopper +620%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +11800%
Contains more SeleniumSelenium +127.3%
~equal in Zinc ~0.4mg

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
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1056.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +720%
Contains more Vitamin B3Vitamin B3 +1505.4%
Contains more Vitamin B6Vitamin B6 +59.5%
Contains more FolateFolate +1080%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.397mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
4
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +42.8%
Contains more FatsFats +410.5%
Contains more WaterWater +31.2%
Contains more OtherOther +294.7%
Contains more CarbsCarbs +475.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +377.6%
Contains less Sat. FatSaturated fat -91.9%
Contains more Poly. FatPolyunsaturated fat +42.9%

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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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.