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Milk vs. Brown rice — In-Depth Nutrition Comparison

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How are milk and brown rice different?

  • Milk is higher in vitamin B12, calcium, vitamin B2, and vitamin D; however, brown rice is richer in manganese, vitamin B3, vitamin B1, copper, magnesium, and iron.
  • Daily need coverage for manganese for brown rice is 42% higher.
  • Milk has a lower glycemic index (31) than brown rice (66).

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Rice, brown, long-grain, cooked are the varieties used in this article.

Infographic

Milk vs Brown 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
2
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +4066.7%
Contains more PotassiumPotassium +74.4%
Contains more MagnesiumMagnesium +254.5%
Contains more IronIron +1766.7%
Contains more CopperCopper +960%
Contains more ZincZinc +69%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +32366.7%
Contains more SeleniumSelenium +75.8%
~equal in Phosphorus ~103mg

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
5
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +168.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +92.4%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin B1Vitamin B1 +790%
Contains more Vitamin B3Vitamin B3 +2653.8%
Contains more Vitamin B6Vitamin B6 +232.4%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +80%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.38mg

All nutrients comparison - raw data values

Nutrient Milk Brown rice DV% diff.
Manganese 0.003mg 0.974mg 42%
Vitamin B12 0.47µg 0µg 20%
Vitamin B3 0.093mg 2.561mg 15%
Vitamin B1 0.02mg 0.178mg 13%
Calcium 125mg 3mg 12%
Copper 0.01mg 0.106mg 11%
Starch 24.79g 10%
Vitamin B2 0.185mg 0.069mg 9%
Carbs 4.99g 25.58g 7%
Magnesium 11mg 39mg 7%
Iron 0.03mg 0.56mg 7%
Vitamin B6 0.037mg 0.123mg 7%
Vitamin D 48IU 0IU 6%
Vitamin A 58µg 0µg 6%
Fiber 0g 1.6g 6%
Vitamin D 1.2µg 0µg 6%
Selenium 3.3µg 5.8µg 5%
Calories 42kcal 123kcal 4%
Zinc 0.42mg 0.71mg 3%
Sodium 44mg 4mg 2%
Cholesterol 5mg 0mg 2%
Polyunsaturated fat 0.035g 0.366g 2%
Choline 17.7mg 9.2mg 2%
Saturated fat 0.633g 0.26g 2%
Potassium 150mg 86mg 2%
Protein 3.37g 2.74g 1%
Folate 5µg 9µg 1%
Vitamin E 0.01mg 0.17mg 1%
Phosphorus 95mg 103mg 1%
Fats 0.97g 0.97g 0%
Net carbs 4.99g 23.98g N/A
Sugar 5.2g 0.24g N/A
Vitamin B5 0.361mg 0.38mg 0%
Vitamin K 0.1µg 0.2µg 0%
Monounsaturated fat 0.277g 0.369g 0%
Tryptophan 0.043mg 0.033mg 0%
Threonine 0.143mg 0.095mg 0%
Isoleucine 0.174mg 0.109mg 0%
Leucine 0.319mg 0.214mg 0%
Lysine 0.282mg 0.099mg 0%
Methionine 0.088mg 0.058mg 0%
Phenylalanine 0.174mg 0.133mg 0%
Valine 0.22mg 0.151mg 0%
Histidine 0.101mg 0.066mg 0%
Omega-3 - ALA 0.004g 0.011g N/A
Omega-6 - Linoleic acid 0.027g 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +23%
Contains more WaterWater +28%
Contains more OtherOther +70.5%
Contains more CarbsCarbs +412.6%
~equal in Fats ~0.97g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
0
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -58.9%
Contains more Mono. FatMonounsaturated fat +33.2%
Contains more Poly. FatPolyunsaturated fat +945.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Milk
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.