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  6. Arborio rice vs. Whey

Arborio rice vs. Whey — In-Depth Nutrition Comparison

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What are the differences between arborio rice and whey?

  • Arborio rice is higher in iron, manganese, folate, vitamin B1, selenium, vitamin B3, and copper, yet whey is higher in vitamin B12 and vitamin B2.
  • Arborio rice's daily need coverage for iron is 18% more.
  • Arborio rice has 357 times more manganese than whey. While arborio rice has 0.357mg of manganese, whey has only 0.001mg.
  • The glycemic index of whey is lower.

We used Rice, white, short-grain, enriched, cooked and Whey, sweet, fluid types in this article.

Infographic

Arborio rice vs Whey 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 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Whey
Whey
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more IronIron +2333.3%
Contains more CopperCopper +1700%
Contains more ZincZinc +207.7%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +35600%
Contains more SeleniumSelenium +294.7%
Contains more CalciumCalcium +4600%
Contains more PotassiumPotassium +519.2%
Contains more PhosphorusPhosphorus +39.4%
~equal in Magnesium ~8mg

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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Whey
Whey
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin B1Vitamin B1 +355.6%
Contains more Vitamin B3Vitamin B3 +1917.6%
Contains more Vitamin B6Vitamin B6 +90.3%
Contains more FolateFolate +5800%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +887.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.383mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Arborio rice Whey DV% diff.
Iron 1.46mg 0.06mg 18%
Folate 59µg 1µg 15%
Manganese 0.357mg 0.001mg 15%
Vitamin B12 0µg 0.28µg 12%
Vitamin B1 0.164mg 0.036mg 11%
Vitamin B2 0.016mg 0.158mg 11%
Selenium 7.5µg 1.9µg 10%
Vitamin B3 1.493mg 0.074mg 9%
Carbs 28.73g 5.14g 8%
Copper 0.072mg 0.004mg 8%
Calories 130kcal 27kcal 5%
Calcium 1mg 47mg 5%
Potassium 26mg 161mg 4%
Protein 2.36g 0.85g 3%
Choline 16mg 3%
Zinc 0.4mg 0.13mg 2%
Phosphorus 33mg 46mg 2%
Sodium 0mg 54mg 2%
Vitamin B6 0.059mg 0.031mg 2%
Saturated fat 0.051g 0.23g 1%
Cholesterol 0mg 2mg 1%
Fats 0.19g 0.36g 0%
Vitamin C 0mg 0.1mg 0%
Net carbs 28.73g 5.14g N/A
Magnesium 8mg 8mg 0%
Sugar 5.14g N/A
Vitamin A 0µg 3µg 0%
Vitamin B5 0.397mg 0.383mg 0%
Monounsaturated fat 0.058g 0.1g 0%
Polyunsaturated fat 0.05g 0.011g 0%
Tryptophan 0.027mg 0.013mg 0%
Threonine 0.084mg 0.054mg 0%
Isoleucine 0.102mg 0.047mg 0%
Leucine 0.195mg 0.078mg 0%
Lysine 0.085mg 0.068mg 0%
Methionine 0.056mg 0.016mg 0%
Phenylalanine 0.126mg 0.027mg 0%
Valine 0.144mg 0.046mg 0%
Histidine 0.056mg 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Whey
Whey
3
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +177.6%
Contains more CarbsCarbs +458.9%
Contains more FatsFats +89.5%
Contains more WaterWater +35.9%
Contains more OtherOther +178.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains less Sat. FatSaturated fat -77.8%
Contains more Poly. FatPolyunsaturated fat +354.5%
Contains more Mono. FatMonounsaturated fat +72.4%

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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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients
  2. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.