Rice vs. Milk — In-Depth Nutrition Comparison
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What are the differences between rice and milk?
- Rice is higher in manganese, iron, folate, vitamin B1, vitamin B3, and selenium, yet milk is higher in vitamin B12, vitamin B2, calcium, and vitamin D.
- Rice's daily need coverage for manganese is 20% more.
- Rice has 40 times more iron than milk. While rice has 1.2mg of iron, milk has only 0.03mg.
- The glycemic index of milk is lower.
We used Rice, white, long-grain, regular, enriched, cooked and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D types in this article.
Infographic
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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.
| Contains more IronIron | +3900% |
| Contains more CopperCopper | +590% |
| Contains more ZincZinc | +16.7% |
| Contains less SodiumSodium | -97.7% |
| Contains more ManganeseManganese | +15633.3% |
| Contains more SeleniumSelenium | +127.3% |
| Contains more CalciumCalcium | +1150% |
| Contains more PotassiumPotassium | +328.6% |
| Contains more PhosphorusPhosphorus | +120.9% |
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.
| Contains more Vitamin EVitamin E | +300% |
| Contains more Vitamin B1Vitamin B1 | +715% |
| Contains more Vitamin B3Vitamin B3 | +1487.1% |
| Contains more Vitamin B6Vitamin B6 | +151.4% |
| Contains more FolateFolate | +1060% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1323.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +742.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.472mg | 0.003mg | 20% |
| Vitamin B12 | 0µg | 0.47µg | 20% |
| Iron | 1.2mg | 0.03mg | 15% |
| Folate | 58µg | 5µg | 13% |
| Vitamin B2 | 0.013mg | 0.185mg | 13% |
| Vitamin B1 | 0.163mg | 0.02mg | 12% |
| Calcium | 10mg | 125mg | 12% |
| Vitamin B3 | 1.476mg | 0.093mg | 9% |
| Carbs | 28.17g | 4.99g | 8% |
| Selenium | 7.5µg | 3.3µg | 8% |
| Copper | 0.069mg | 0.01mg | 7% |
| Phosphorus | 43mg | 95mg | 7% |
| Vitamin A | 0µg | 58µg | 6% |
| Vitamin D | 0IU | 48IU | 6% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Vitamin B6 | 0.093mg | 0.037mg | 4% |
| Calories | 130kcal | 42kcal | 4% |
| Saturated fat | 0.077g | 0.633g | 3% |
| Potassium | 35mg | 150mg | 3% |
| Choline | 2.1mg | 17.7mg | 3% |
| Cholesterol | 0mg | 5mg | 2% |
| Sodium | 1mg | 44mg | 2% |
| Fiber | 0.4g | 0g | 2% |
| Protein | 2.69g | 3.37g | 1% |
| Vitamin B5 | 0.39mg | 0.361mg | 1% |
| Fats | 0.28g | 0.97g | 1% |
| Zinc | 0.49mg | 0.42mg | 1% |
| Net carbs | 27.77g | 4.99g | N/A |
| Magnesium | 12mg | 11mg | 0% |
| Sugar | 0.05g | 5.2g | N/A |
| Vitamin E | 0.04mg | 0.01mg | 0% |
| Vitamin K | 0µg | 0.1µg | 0% |
| Monounsaturated fat | 0.088g | 0.277g | 0% |
| Polyunsaturated fat | 0.076g | 0.035g | 0% |
| Tryptophan | 0.031mg | 0.043mg | 0% |
| Threonine | 0.096mg | 0.143mg | 0% |
| Isoleucine | 0.116mg | 0.174mg | 0% |
| Leucine | 0.222mg | 0.319mg | 0% |
| Lysine | 0.097mg | 0.282mg | 0% |
| Methionine | 0.063mg | 0.088mg | 0% |
| Phenylalanine | 0.144mg | 0.174mg | 0% |
| Valine | 0.164mg | 0.22mg | 0% |
| Histidine | 0.063mg | 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
| Contains more CarbsCarbs | +464.5% |
| Contains more ProteinProtein | +25.3% |
| Contains more FatsFats | +246.4% |
| Contains more WaterWater | +31.4% |
| Contains more OtherOther | +78.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -87.8% |
| Contains more Poly. FatPolyunsaturated fat | +117.1% |
| Contains more Mono. FatMonounsaturated fat | +214.8% |
