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Rice vs. Powdered milk — In-Depth Nutrition Comparison

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What are the differences between rice and powdered milk?

  • Powdered milk is richer than rice in vitamin B12, phosphorus, vitamin B2, calcium, potassium, vitamin B5, zinc, and choline.
  • Powdered milk's daily need coverage for vitamin B12 is 135% more.
  • The amount of saturated fat in rice is lower.
  • The glycemic index of powdered milk is lower.

We used Rice, white, long-grain, regular, enriched, cooked and Milk, dry, whole, without added vitamin D types in this article.

Infographic

Rice vs Powdered milk 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.
Rice
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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 +155.3%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1080%
Contains more MagnesiumMagnesium +608.3%
Contains more CalciumCalcium +9020%
Contains more PotassiumPotassium +3700%
Contains more CopperCopper +15.9%
Contains more ZincZinc +581.6%
Contains more PhosphorusPhosphorus +1704.7%
Contains more SeleniumSelenium +117.3%

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.
Rice
2
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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 +128.5%
Contains more FolateFolate +56.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1350%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +73.6%
Contains more Vitamin B2Vitamin B2 +9169.2%
Contains more Vitamin B5Vitamin B5 +482.3%
Contains more Vitamin B6Vitamin B6 +224.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +5490.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 +2670.9%
Contains more ProteinProtein +878.4%
Contains more FatsFats +9439.3%
Contains more CarbsCarbs +36.4%
Contains more OtherOther +1347.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 -99.5%
Contains more Mono. FatMonounsaturated fat +8904.5%
Contains more Poly. FatPolyunsaturated fat +775%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice Powdered milk
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Rice Powdered milk DV% diff.
Vitamin B12 0µg 3.25µg 135%
Phosphorus 43mg 776mg 105%
Vitamin B2 0.013mg 1.205mg 92%
Calcium 10mg 912mg 90%
Saturated fat 0.077g 16.742g 76%
Protein 2.69g 26.32g 47%
Fats 0.28g 26.71g 41%
Potassium 35mg 1330mg 38%
Vitamin B5 0.39mg 2.271mg 38%
Cholesterol 0mg 97mg 32%
Vitamin A 0µg 258µg 29%
Zinc 0.49mg 3.34mg 26%
Choline 2.1mg 117.4mg 21%
Monounsaturated fat 0.088g 7.924g 20%
Manganese 0.472mg 0.04mg 19%
Calories 130kcal 496kcal 18%
Magnesium 12mg 85mg 17%
Vitamin B6 0.093mg 0.302mg 16%
Selenium 7.5µg 16.3µg 16%
Sodium 1mg 371mg 16%
Vitamin B1 0.163mg 0.283mg 10%
Vitamin C 0mg 8.6mg 10%
Iron 1.2mg 0.47mg 9%
Folate 58µg 37µg 5%
Vitamin B3 1.476mg 0.646mg 5%
Vitamin E 0.04mg 0.58mg 4%
Polyunsaturated fat 0.076g 0.665g 4%
Vitamin D 0µg 0.5µg 3%
Carbs 28.17g 38.42g 3%
Vitamin D 0IU 20IU 3%
Vitamin K 0µg 2.2µg 2%
Fiber 0.4g 0g 2%
Copper 0.069mg 0.08mg 1%
Net carbs 27.77g 38.42g N/A
Sugar 0.05g 38.42g N/A
Tryptophan 0.031mg 0.371mg 0%
Threonine 0.096mg 1.188mg 0%
Isoleucine 0.116mg 1.592mg 0%
Leucine 0.222mg 2.578mg 0%
Lysine 0.097mg 2.087mg 0%
Methionine 0.063mg 0.66mg 0%
Phenylalanine 0.144mg 1.271mg 0%
Valine 0.164mg 1.762mg 0%
Histidine 0.063mg 0.714mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Powdered milk
Low Calories diet ok
Low Fats diet ok
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
12%
Rice
93%
Powdered milk
Minerals Daily Need Coverage Score
22%
Rice
106%
Powdered milk

Comparison summary

Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 97mg)
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 38.37g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 370mg)
Which food is lower in Saturated fat?
Rice
Rice is lower in Saturated fat (difference - 16.665g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1.2)
Which food is lower in glycemic index?
Powdered milk
Powdered milk is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Powdered milk
Powdered milk is relatively richer in minerals
Which food is richer in vitamins?
Powdered milk
Powdered milk is relatively richer in vitamins

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.