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Milk vs. Rice milk — In-Depth Nutrition Comparison

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Differences between milk and rice milk

  • Milk has more phosphorus, while rice milk has more manganese and vitamin B12.
  • Rice milk's daily need coverage for manganese is 12% higher.
  • Rice milk contains 8 times less choline than milk. Milk contains 17.7mg of choline, while rice milk contains 2.1mg.
  • Milk has a lower glycemic index. The glycemic index of milk is 31, while the glycemic index of rice milk is 79.

The food types used in this comparison are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Beverages, rice milk, unsweetened.

Infographic

Milk vs Rice milk 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 7.9% 35% 2.4% 7.5% 12% 3.5% 24% 5.1% 37% 12%
Contains more PotassiumPotassium +455.6%
Contains more ZincZinc +223.1%
Contains more PhosphorusPhosphorus +69.6%
Contains more SeleniumSelenium +50%
Contains more IronIron +566.7%
Contains more CopperCopper +270%
Contains less SodiumSodium -11.4%
Contains more ManganeseManganese +9300%
~equal in Magnesium ~11mg
~equal in Calcium ~118mg

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% 21% 9.4% 15% 6.8% 33% 7.3% 8.8% 9% 79% 0.5% 1.5% 1.1%
Contains more Vitamin DVitamin D +20%
Contains more Vitamin B2Vitamin B2 +30.3%
Contains more Vitamin B5Vitamin B5 +147.3%
Contains more FolateFolate +150%
Contains more CholineCholine +742.9%
Contains more Vitamin EVitamin E +4600%
Contains more Vitamin B1Vitamin B1 +35%
Contains more Vitamin B3Vitamin B3 +319.4%
Contains more Vitamin B12Vitamin B12 +34%
Contains more Vitamin KVitamin K +100%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~63µg
~equal in Vitamin B6 ~0.039mg

All nutrients comparison - raw data values

Nutrient Milk Rice milk DV% diff.
Manganese 0.003mg 0.282mg 12%
Vitamin B12 0.47µg 0.63µg 7%
Protein 3.37g 0.28g 6%
Phosphorus 95mg 56mg 6%
Vitamin B5 0.361mg 0.146mg 4%
Potassium 150mg 27mg 4%
Choline 17.7mg 2.1mg 3%
Vitamin B2 0.185mg 0.142mg 3%
Vitamin E 0.01mg 0.47mg 3%
Zinc 0.42mg 0.13mg 3%
Copper 0.01mg 0.037mg 3%
Saturated fat 0.633g 0g 3%
Iron 0.03mg 0.2mg 2%
Cholesterol 5mg 0mg 2%
Selenium 3.3µg 2.2µg 2%
Polyunsaturated fat 0.035g 0.313g 2%
Vitamin B3 0.093mg 0.39mg 2%
Fiber 0g 0.3g 1%
Calcium 125mg 118mg 1%
Vitamin D 48IU 42IU 1%
Folate 5µg 2µg 1%
Vitamin A 58µg 63µg 1%
Vitamin D 1.2µg 1µg 1%
Carbs 4.99g 9.17g 1%
Monounsaturated fat 0.277g 0.625g 1%
Vitamin B1 0.02mg 0.027mg 1%
Calories 42kcal 47kcal 0%
Fats 0.97g 0.97g 0%
Net carbs 4.99g 8.87g N/A
Magnesium 11mg 11mg 0%
Sugar 5.2g 5.28g N/A
Sodium 44mg 39mg 0%
Vitamin B6 0.037mg 0.039mg 0%
Vitamin K 0.1µg 0.2µg 0%
Tryptophan 0.043mg 0%
Threonine 0.143mg 0%
Isoleucine 0.174mg 0%
Leucine 0.319mg 0%
Lysine 0.282mg 0%
Methionine 0.088mg 0%
Phenylalanine 0.174mg 0%
Valine 0.22mg 0%
Histidine 0.101mg 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
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
9% 89%
Protein: 0.28 g
Fats: 0.97 g
Carbs: 9.17 g
Water: 89.28 g
Other: 0.3 g
Contains more ProteinProtein +1103.6%
Contains more OtherOther +150%
Contains more CarbsCarbs +83.8%
~equal in Fats ~0.97g
~equal in Water ~89.28g

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
67% 33%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.625 g
Polyunsaturated fat: Poly. Fat 0.313 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +125.6%
Contains more Poly. FatPolyunsaturated fat +794.3%

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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. Rice milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171942/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.