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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.

Infographic

Brown rice vs Whey 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Whey
2
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 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.
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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 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%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.383mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Whey
2
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 +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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
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 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.
Brown rice Whey
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brown rice Whey 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?

ok
ok
is better in case of low diet
Brown rice Whey
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
13%
Brown rice
9%
Whey
Minerals Daily Need Coverage Score
32%
Brown rice
8%
Whey

Comparison summary

Which food is lower in Saturated fat?
Whey
Whey is lower in Saturated fat (difference - 0.03g)
Which food is lower in glycemic index?
Whey
Whey is lower in glycemic index (difference - 23)
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 4.9g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 50mg)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $1.6)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
Which food is richer in vitamins?
?
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.

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.