Brown rice vs. Whey — In-Depth Nutrition Comparison
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Differences between brown rice and whey
- Brown rice has more manganese, vitamin B3, vitamin B1, copper, phosphorus, magnesium, selenium, and vitamin B6, while whey has more vitamin B12 and vitamin B2.
- Brown rice's daily need coverage for manganese is 42% higher.
- Whey contains 35 times less vitamin B3 than brown rice. Brown rice contains 2.561mg of vitamin B3, while whey contains 0.074mg.
- Whey has a lower glycemic index. The glycemic index of whey is 43, while the glycemic index of brown rice is 66.
The food types used in this comparison are Rice, brown, long-grain, cooked and Whey, sweet, fluid.
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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 MagnesiumMagnesium | +387.5% |
| Contains more IronIron | +833.3% |
| Contains more CopperCopper | +2550% |
| Contains more ZincZinc | +446.2% |
| Contains more PhosphorusPhosphorus | +123.9% |
| Contains less SodiumSodium | -92.6% |
| Contains more ManganeseManganese | +97300% |
| Contains more SeleniumSelenium | +205.3% |
| Contains more CalciumCalcium | +1466.7% |
| Contains more PotassiumPotassium | +87.2% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +394.4% |
| Contains more Vitamin B3Vitamin B3 | +3360.8% |
| Contains more Vitamin B6Vitamin B6 | +296.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +800% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +129% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +73.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Protein:
0.85 g
Fats:
0.36 g
Carbs:
5.14 g
Water:
93.12 g
Other:
0.53 g
| Contains more ProteinProtein | +222.4% |
| Contains more FatsFats | +169.4% |
| Contains more CarbsCarbs | +397.7% |
| Contains more WaterWater | +32.5% |
| Contains more OtherOther | +20.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
Saturated fat:
Sat. Fat
0.23 g
Monounsaturated fat:
Mono. Fat
0.1 g
Polyunsaturated fat:
Poly. Fat
0.011 g
| Contains more Mono. FatMonounsaturated fat | +269% |
| Contains more Poly. FatPolyunsaturated fat | +3227.3% |
| Contains less Sat. FatSaturated fat | -11.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.974mg | 0.001mg | 42% |
| Vitamin B3 | 2.561mg | 0.074mg | 16% |
| Vitamin B1 | 0.178mg | 0.036mg | 12% |
| Vitamin B12 | 0µg | 0.28µg | 12% |
| Copper | 0.106mg | 0.004mg | 11% |
| Starch | 24.79g | 10% | |
| Phosphorus | 103mg | 46mg | 8% |
| Vitamin B6 | 0.123mg | 0.031mg | 7% |
| Carbs | 25.58g | 5.14g | 7% |
| Vitamin B2 | 0.069mg | 0.158mg | 7% |
| Magnesium | 39mg | 8mg | 7% |
| Selenium | 5.8µg | 1.9µg | 7% |
| Iron | 0.56mg | 0.06mg | 6% |
| Fiber | 1.6g | 0g | 6% |
| Calories | 123kcal | 27kcal | 5% |
| Zinc | 0.71mg | 0.13mg | 5% |
| Calcium | 3mg | 47mg | 4% |
| Protein | 2.74g | 0.85g | 4% |
| Sodium | 4mg | 54mg | 2% |
| Polyunsaturated fat | 0.366g | 0.011g | 2% |
| Potassium | 86mg | 161mg | 2% |
| Folate | 9µg | 1µg | 2% |
| Fats | 0.97g | 0.36g | 1% |
| Monounsaturated fat | 0.369g | 0.1g | 1% |
| Choline | 9.2mg | 16mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Vitamin E | 0.17mg | 0mg | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 23.98g | 5.14g | N/A |
| Sugar | 0.24g | 5.14g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Vitamin B5 | 0.38mg | 0.383mg | 0% |
| Vitamin K | 0.2µg | 0µg | 0% |
| Saturated fat | 0.26g | 0.23g | 0% |
| Tryptophan | 0.033mg | 0.013mg | 0% |
| Threonine | 0.095mg | 0.054mg | 0% |
| Isoleucine | 0.109mg | 0.047mg | 0% |
| Leucine | 0.214mg | 0.078mg | 0% |
| Lysine | 0.099mg | 0.068mg | 0% |
| Methionine | 0.058mg | 0.016mg | 0% |
| Phenylalanine | 0.133mg | 0.027mg | 0% |
| Valine | 0.151mg | 0.046mg | 0% |
| Histidine | 0.066mg | 0.016mg | 0% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
13%
9%
Minerals Daily Need Coverage Score
32%
8%
Comparison summary
Which food is lower in Saturated fat?
Whey is lower in Saturated fat (difference - 0.03g)
Which food is lower in glycemic index?
Whey is lower in glycemic index (difference - 23)
Which food is lower in Cholesterol?
Brown rice is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 4.9g)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 50mg)
Which food is cheaper?
Brown rice is cheaper (difference - $1.6)
Which food is richer in minerals?
Brown rice is relatively richer in minerals
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.