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  6. Brown rice vs. Powdered milk

Brown rice vs. Powdered milk — In-Depth Nutrition Comparison

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How are brown rice and powdered milk different?

  • Brown rice is higher in manganese; however, powdered milk is richer in vitamin B12, phosphorus, calcium, vitamin B2, vitamin B5, potassium, and zinc.
  • Daily need coverage for vitamin B12 for powdered milk is 135% higher.
  • Brown rice contains 24 times more manganese than powdered milk. While brown rice contains 0.974mg of manganese, powdered milk contains only 0.04mg.
  • Brown rice has less saturated fat.
  • Powdered milk has a lower glycemic index (32) than brown rice (66).

Rice, brown, long-grain, cooked and Milk, dry, whole, without added vitamin D are the varieties used in this article.

Infographic

Brown rice vs Powdered 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
Contains more IronIron +19.1%
Contains more CopperCopper +32.5%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +2335%
Contains more MagnesiumMagnesium +117.9%
Contains more CalciumCalcium +30300%
Contains more PotassiumPotassium +1446.5%
Contains more ZincZinc +370.4%
Contains more PhosphorusPhosphorus +653.4%
Contains more SeleniumSelenium +181%

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%
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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
Contains more Vitamin B3Vitamin B3 +296.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +241.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +59%
Contains more Vitamin B2Vitamin B2 +1646.4%
Contains more Vitamin B5Vitamin B5 +497.6%
Contains more Vitamin B6Vitamin B6 +145.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +311.1%
Contains more CholineCholine +1176.1%

All nutrients comparison - raw data values

Nutrient Brown rice Powdered milk DV% diff.
Vitamin B12 0µg 3.25µg 135%
Phosphorus 103mg 776mg 96%
Calcium 3mg 912mg 91%
Vitamin B2 0.069mg 1.205mg 87%
Saturated fat 0.26g 16.742g 75%
Protein 2.74g 26.32g 47%
Manganese 0.974mg 0.04mg 41%
Fats 0.97g 26.71g 40%
Vitamin B5 0.38mg 2.271mg 38%
Potassium 86mg 1330mg 37%
Cholesterol 0mg 97mg 32%
Vitamin A 0µg 258µg 29%
Zinc 0.71mg 3.34mg 24%
Choline 9.2mg 117.4mg 20%
Calories 123kcal 496kcal 19%
Monounsaturated fat 0.369g 7.924g 19%
Selenium 5.8µg 16.3µg 19%
Sodium 4mg 371mg 16%
Vitamin B6 0.123mg 0.302mg 14%
Vitamin B3 2.561mg 0.646mg 12%
Magnesium 39mg 85mg 11%
Starch 24.79g 10%
Vitamin C 0mg 8.6mg 10%
Vitamin B1 0.178mg 0.283mg 9%
Folate 9µg 37µg 7%
Fiber 1.6g 0g 6%
Carbs 25.58g 38.42g 4%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin E 0.17mg 0.58mg 3%
Copper 0.106mg 0.08mg 3%
Vitamin K 0.2µg 2.2µg 2%
Polyunsaturated fat 0.366g 0.665g 2%
Iron 0.56mg 0.47mg 1%
Net carbs 23.98g 38.42g N/A
Sugar 0.24g 38.42g N/A
Tryptophan 0.033mg 0.371mg 0%
Threonine 0.095mg 1.188mg 0%
Isoleucine 0.109mg 1.592mg 0%
Leucine 0.214mg 2.578mg 0%
Lysine 0.099mg 2.087mg 0%
Methionine 0.058mg 0.66mg 0%
Phenylalanine 0.133mg 1.271mg 0%
Valine 0.151mg 1.762mg 0%
Histidine 0.066mg 0.714mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g 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
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 g
Contains more WaterWater +2744.9%
Contains more ProteinProtein +860.6%
Contains more FatsFats +2653.6%
Contains more CarbsCarbs +50.2%
Contains more OtherOther +1281.8%

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
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +2047.4%
Contains more Poly. FatPolyunsaturated fat +81.7%

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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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.