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.

Brown rice

Whey

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.

Brown rice

Whey

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

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