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  6. Glutinous rice vs. Whey

Glutinous rice vs. Whey — In-Depth Nutrition Comparison

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How are glutinous rice and whey different?

  • Glutinous rice is higher in manganese and selenium; however, whey is richer in vitamin B12, vitamin B2, and phosphorus.
  • Daily need coverage for vitamin B12 for whey is 12% higher.
  • Glutinous rice has less sugar.
  • Whey has a lower glycemic index (43) than glutinous rice (98).

Rice, white, glutinous, unenriched, cooked and Whey, sweet, fluid are the varieties used in this article.

Infographic

Glutinous 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Whey
Whey
4
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 +133.3%
Contains more CopperCopper +1125%
Contains more ZincZinc +215.4%
Contains less SodiumSodium -90.7%
Contains more ManganeseManganese +26100%
Contains more SeleniumSelenium +194.7%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +2250%
Contains more PotassiumPotassium +1510%
Contains more PhosphorusPhosphorus +475%

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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Whey
Whey
8
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +291.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +1115.4%
Contains more Vitamin B5Vitamin B5 +78.1%
Contains more Vitamin B6Vitamin B6 +19.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +661.9%
~equal in Vitamin D ~µg
~equal in Vitamin K ~0µg
~equal in Folate ~1µg

All nutrients comparison - raw data values

Nutrient Glutinous rice Whey DV% diff.
Vitamin B12 0µg 0.28µg 12%
Vitamin B2 0.013mg 0.158mg 11%
Manganese 0.262mg 0.001mg 11%
Selenium 5.6µg 1.9µg 7%
Carbs 21.09g 5.14g 5%
Phosphorus 8mg 46mg 5%
Copper 0.049mg 0.004mg 5%
Calcium 2mg 47mg 5%
Fiber 1g 0g 4%
Calories 97kcal 27kcal 4%
Potassium 10mg 161mg 4%
Choline 2.1mg 16mg 3%
Vitamin B5 0.215mg 0.383mg 3%
Zinc 0.41mg 0.13mg 3%
Sodium 5mg 54mg 2%
Protein 2.02g 0.85g 2%
Iron 0.14mg 0.06mg 1%
Vitamin B3 0.29mg 0.074mg 1%
Vitamin B1 0.02mg 0.036mg 1%
Saturated fat 0.039g 0.23g 1%
Cholesterol 0mg 2mg 1%
Magnesium 5mg 8mg 1%
Fats 0.19g 0.36g 0%
Vitamin C 0mg 0.1mg 0%
Net carbs 20.09g 5.14g N/A
Sugar 0.05g 5.14g N/A
Vitamin E 0.04mg 0mg 0%
Vitamin A 0µg 3µg 0%
Vitamin B6 0.026mg 0.031mg 0%
Folate 1µg 1µg 0%
Monounsaturated fat 0.07g 0.1g 0%
Polyunsaturated fat 0.069g 0.011g 0%
Tryptophan 0.023mg 0.013mg 0%
Threonine 0.072mg 0.054mg 0%
Isoleucine 0.087mg 0.047mg 0%
Leucine 0.167mg 0.078mg 0%
Lysine 0.073mg 0.068mg 0%
Methionine 0.047mg 0.016mg 0%
Phenylalanine 0.108mg 0.027mg 0%
Valine 0.123mg 0.046mg 0%
Histidine 0.047mg 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 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 +137.6%
Contains more CarbsCarbs +310.3%
Contains more FatsFats +89.5%
Contains more WaterWater +21.5%
Contains more OtherOther +657.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 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 -83%
Contains more Poly. FatPolyunsaturated fat +527.3%
Contains more Mono. FatMonounsaturated fat +42.9%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.