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 vitamin D, 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.
| 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% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1323.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +742.9% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +25.3% |
| Contains more FatsFats | +246.4% |
| Contains more WaterWater | +31.4% |
| Contains more OtherOther | +78.6% |
| Contains more CarbsCarbs | +464.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +214.8% |
| Contains less Sat. FatSaturated fat | -87.8% |
| Contains more Poly. FatPolyunsaturated fat | +117.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 0.003mg | 0.472mg | 20% |
| Vitamin B12 | 0.47µg | 0µg | 20% |
| Iron | 0.03mg | 1.2mg | 15% |
| Folate | 5µg | 58µg | 13% |
| Vitamin B2 | 0.185mg | 0.013mg | 13% |
| Vitamin B1 | 0.02mg | 0.163mg | 12% |
| Calcium | 125mg | 10mg | 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 A | 58µg | 0µg | 6% |
| Vitamin D | 48IU | 0IU | 6% |
| Vitamin D | 1.2µg | 0µg | 6% |
| Vitamin B6 | 0.037mg | 0.093mg | 4% |
| Calories | 42kcal | 130kcal | 4% |
| Saturated fat | 0.633g | 0.077g | 3% |
| Potassium | 150mg | 35mg | 3% |
| Choline | 17.7mg | 2.1mg | 3% |
| Cholesterol | 5mg | 0mg | 2% |
| Sodium | 44mg | 1mg | 2% |
| Fiber | 0g | 0.4g | 2% |
| Protein | 3.37g | 2.69g | 1% |
| Vitamin B5 | 0.361mg | 0.39mg | 1% |
| Fats | 0.97g | 0.28g | 1% |
| Zinc | 0.42mg | 0.49mg | 1% |
| 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
12%
Minerals Daily Need Coverage Score
14%
22%
Comparison summary
Which food is lower in Cholesterol?
Rice is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 5.15g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 43mg)
Which food is lower in Saturated fat?
Rice is lower in Saturated fat (difference - 0.556g)
Which food is lower in glycemic index?
Milk is lower in glycemic index (difference - 29)
Which food is cheaper?
Milk is cheaper (difference - $0.4)
Which food is richer in minerals?
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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?
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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.