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Brown rice vs. Milk — In-Depth Nutrition Comparison

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How are brown rice and milk different?

  • Brown rice is higher in manganese, vitamin B3, vitamin B1, copper, magnesium, and iron; however, milk is richer in vitamin B12, calcium, vitamin B2, and vitamin D.
  • Daily need coverage for manganese for brown rice is 42% higher.
  • Brown rice contains 28 times more vitamin B3 than milk. While brown rice contains 2.561mg of vitamin B3, milk contains only 0.093mg.
  • Milk has a lower glycemic index (31) than brown rice (66).

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

Infographic

Brown rice vs 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.
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%
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%
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%
Contains more CalciumCalcium +4066.7%
Contains more PotassiumPotassium +74.4%
~equal in Phosphorus ~95mg

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.
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%
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%
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%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.361mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
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
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
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more LactoseLactose +∞%
~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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.