Milk vs. Rice — In-Depth Nutrition Comparison

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What are the differences between milk and rice?

Milk is higher in vitamin B12, vitamin B2, calcium, and phosphorus, yet rice is higher in manganese, iron, folate, vitamin B1, vitamin B3, and selenium.
Rice's daily need coverage for manganese is 20% more.
The glycemic index of milk is lower.

We used Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Rice, white, long-grain, regular, enriched, cooked types in this article.

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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.

Milk

Rice

Contains more CalciumCalcium	+1150%
Contains more PotassiumPotassium	+328.6%
Contains more PhosphorusPhosphorus	+120.9%

Contains more IronIron	+3900%
Contains more CopperCopper	+590%
Contains more ZincZinc	+16.7%
Contains less SodiumSodium	-97.7%
Contains more ManganeseManganese	+15633.3%
Contains more SeleniumSelenium	+127.3%

~equal in Magnesium ~12mg

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

Rice

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+1323.1%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin EVitamin E	+300%
Contains more Vitamin B1Vitamin B1	+715%
Contains more Vitamin B3Vitamin B3	+1487.1%
Contains more Vitamin B6Vitamin B6	+151.4%
Contains more FolateFolate	+1060%

~equal in Vitamin C ~0mg

~equal in Vitamin B5 ~0.39mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.003mg	0.472mg	20%
Vitamin B12	0.47µg	0µg	20%
Iron	0.03mg	1.2mg	15%
Vitamin B2	0.185mg	0.013mg	13%
Folate	5µg	58µg	13%
Calcium	125mg	10mg	12%
Vitamin B1	0.02mg	0.163mg	12%
Vitamin B3	0.093mg	1.476mg	9%
Carbs	4.99g	28.17g	8%
Selenium	3.3µg	7.5µg	8%
Copper	0.01mg	0.069mg	7%
Phosphorus	95mg	43mg	7%
Vitamin D*	48 IU	0 IU	6%
Vitamin D	1.2µg	0µg	6%
Vitamin A	58µg	0µg	6%
Calories	42kcal	130kcal	4%
Vitamin B6	0.037mg	0.093mg	4%
Potassium	150mg	35mg	3%
Choline	17.7mg	2.1mg	3%
Saturated fat	0.633g	0.077g	3%
Cholesterol	5mg	0mg	2%
Fiber	0g	0.4g	2%
Sodium	44mg	1mg	2%
Protein	3.37g	2.69g	1%
Fats	0.97g	0.28g	1%
Zinc	0.42mg	0.49mg	1%
Vitamin B5	0.361mg	0.39mg	1%
Protein per 100 calories	8g	2.1g	N/A
Calories per 10 g protein	125kcal	483kcal	N/A
Weight per 100 calories	238g	77g	N/A
Net carbs	4.99g	27.77g	N/A
Magnesium	11mg	12mg	0%
Sugar	5.2g	0.05g	N/A
Vitamin E	0.01mg	0.04mg	0%
Vitamin K	0.1µg	0µg	0%
Monounsaturated fat	0.277g	0.088g	0%
Polyunsaturated fat	0.035g	0.076g	0%
Tryptophan	0.043mg	0.031mg	0%
Threonine	0.143mg	0.096mg	0%
Isoleucine	0.174mg	0.116mg	0%
Leucine	0.319mg	0.222mg	0%
Lysine	0.282mg	0.097mg	0%
Methionine	0.088mg	0.063mg	0%
Phenylalanine	0.174mg	0.144mg	0%
Valine	0.22mg	0.164mg	0%
Histidine	0.101mg	0.063mg	0%
Omega-3 - ALA	0.004g		N/A
Omega-6 - Linoleic acid	0.027g		N/A