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  6. Brown rice vs. Milk

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 from 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.

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% 12% 0.2% 36% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin E Vitamin 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

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brown rice Milk
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brown rice Milk Opinion
Calories 123kcal 42kcal Brown rice
Protein 2.74g 3.37g Milk
Fats 0.97g 0.97g
Net carbs 23.98g 4.99g Brown rice
Carbs 25.58g 4.99g Brown rice
Cholesterol 0mg 5mg Brown rice
Vitamin D 0IU 48IU Milk
Magnesium 39mg 11mg Brown rice
Calcium 3mg 125mg Milk
Potassium 86mg 150mg Milk
Iron 0.56mg 0.03mg Brown rice
Sugar 0.24g 5.2g Brown rice
Fiber 1.6g 0g Brown rice
Copper 0.106mg 0.01mg Brown rice
Zinc 0.71mg 0.42mg Brown rice
Starch 24.79g Brown rice
Phosphorus 103mg 95mg Brown rice
Sodium 4mg 44mg Brown rice
Vitamin A 0IU 196IU Milk
Vitamin A RAE 0µg 58µg Milk
Vitamin E 0.17mg 0.01mg Brown rice
Vitamin D 0µg 1.2µg Milk
Manganese 0.974mg 0.003mg Brown rice
Selenium 5.8µg 3.3µg Brown rice
Vitamin B1 0.178mg 0.02mg Brown rice
Vitamin B2 0.069mg 0.185mg Milk
Vitamin B3 2.561mg 0.093mg Brown rice
Vitamin B5 0.38mg 0.361mg Brown rice
Vitamin B6 0.123mg 0.037mg Brown rice
Vitamin B12 0µg 0.47µg Milk
Vitamin K 0.2µg 0.1µg Brown rice
Folate 9µg 5µg Brown rice
Choline 9.2mg 17.7mg Milk
Saturated Fat 0.26g 0.633g Brown rice
Monounsaturated Fat 0.369g 0.277g Brown rice
Polyunsaturated fat 0.366g 0.035g Brown rice
Tryptophan 0.033mg 0.043mg Milk
Threonine 0.095mg 0.143mg Milk
Isoleucine 0.109mg 0.174mg Milk
Leucine 0.214mg 0.319mg Milk
Lysine 0.099mg 0.282mg Milk
Methionine 0.058mg 0.088mg Milk
Phenylalanine 0.133mg 0.174mg Milk
Valine 0.151mg 0.22mg Milk
Histidine 0.066mg 0.101mg Milk
Omega-3 - ALA 0.011g 0.004g Brown rice
Omega-6 - Linoleic acid 0.355g 0.027g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Milk
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low Glycemic Index diet ok

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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
13%
Brown rice
15%
Milk
Minerals Daily Need Coverage Score
32%
Brown rice
14%
Milk

Comparison summary

Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 35)
Which food is cheaper?
Milk
Milk is cheaper (difference - $1.4)
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 4.96g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 40mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.373g)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
Which food is richer in vitamins?
?
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.

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.