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  6. Rice vs. Whey

Rice vs. Whey — In-Depth Nutrition Comparison

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How are Rice and Whey different?

  • Rice is higher in Manganese, Folate, Iron, Vitamin B1, Selenium, Vitamin B3, and Copper, however, Whey is richer in Vitamin B12, and Vitamin B2.
  • Daily need coverage for Manganese from Rice is 20% higher.
  • Rice contains 58 times more Folate than Whey. While Rice contains 58µg of Folate, Whey contains only 1µg.

Rice, white, long-grain, regular, enriched, cooked and Whey, sweet, fluid are the varieties used in this article.

Infographic

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.
Rice
Rice
7
:
3
Whey
Whey
Contains more Iron +1900%
Contains more Magnesium +50%
Contains less Sodium -98.1%
Contains more Zinc +276.9%
Contains more Copper +1625%
Contains more Manganese +47100%
Contains more Selenium +294.7%
Contains more Calcium +370%
Contains more Potassium +360%
Equal in Phosphorus - 46
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Whey
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 3% 6% 20% 15% 8% 4% 2% 1% 11%
Contains more Iron +1900%
Contains more Magnesium +50%
Contains less Sodium -98.1%
Contains more Zinc +276.9%
Contains more Copper +1625%
Contains more Manganese +47100%
Contains more Selenium +294.7%
Contains more Calcium +370%
Contains more Potassium +360%
Equal in Phosphorus - 46

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.
Rice
Rice
7
:
4
Whey
Whey
Contains more Vitamin E +∞%
Contains more Vitamin B1 +352.8%
Contains more Vitamin B3 +1894.6%
Contains more Vitamin B6 +200%
Contains more Folate +5700%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1115.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.383
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Whey
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 1% 9% 37% 2% 23% 8% 1% 35% 0%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +352.8%
Contains more Vitamin B3 +1894.6%
Contains more Vitamin B6 +200%
Contains more Folate +5700%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1115.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.383

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
2
:
3
Whey
Whey
Contains more Protein +216.5%
Contains more Carbs +448.1%
Contains more Fats +28.6%
Contains more Water +36.1%
Contains more Other +26.2%
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Whey
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more Protein +216.5%
Contains more Carbs +448.1%
Contains more Fats +28.6%
Contains more Water +36.1%
Contains more Other +26.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
2
:
1
Whey
Whey
Contains less Saturated Fat -66.5%
Contains more Polyunsaturated fat +590.9%
Contains more Monounsaturated Fat +13.6%
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Whey
67% 29% 3%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.011 g
Contains less Saturated Fat -66.5%
Contains more Polyunsaturated fat +590.9%
Contains more Monounsaturated Fat +13.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice Whey
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rice Whey Opinion
Net carbs 27.77g 5.14g Rice
Protein 2.69g 0.85g Rice
Fats 0.28g 0.36g Whey
Carbs 28.17g 5.14g Rice
Calories 130kcal 27kcal Rice
Sugar 0.05g 5.14g Rice
Fiber 0.4g 0g Rice
Calcium 10mg 47mg Whey
Iron 1.2mg 0.06mg Rice
Magnesium 12mg 8mg Rice
Phosphorus 43mg 46mg Whey
Potassium 35mg 161mg Whey
Sodium 1mg 54mg Rice
Zinc 0.49mg 0.13mg Rice
Copper 0.069mg 0.004mg Rice
Manganese 0.472mg 0.001mg Rice
Selenium 7.5µg 1.9µg Rice
Vitamin A 0IU 12IU Whey
Vitamin A RAE 0µg 3µg Whey
Vitamin E 0.04mg 0mg Rice
Vitamin C 0mg 0.1mg Whey
Vitamin B1 0.163mg 0.036mg Rice
Vitamin B2 0.013mg 0.158mg Whey
Vitamin B3 1.476mg 0.074mg Rice
Vitamin B5 0.39mg 0.383mg Rice
Vitamin B6 0.093mg 0.031mg Rice
Folate 58µg 1µg Rice
Vitamin B12 0µg 0.28µg Whey
Tryptophan 0.031mg 0.013mg Rice
Threonine 0.096mg 0.054mg Rice
Isoleucine 0.116mg 0.047mg Rice
Leucine 0.222mg 0.078mg Rice
Lysine 0.097mg 0.068mg Rice
Methionine 0.063mg 0.016mg Rice
Phenylalanine 0.144mg 0.027mg Rice
Valine 0.164mg 0.046mg Rice
Histidine 0.063mg 0.016mg Rice
Cholesterol 0mg 2mg Rice
Saturated Fat 0.077g 0.23g Rice
Monounsaturated Fat 0.088g 0.1g Whey
Polyunsaturated fat 0.076g 0.011g Rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Whey
Low Fats diet ok
Low Carbs diet ok
Low Calories 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%
Rice
9%
Whey
Minerals Daily Need Coverage Score
22%
Rice
8%
Whey

Comparison summary

Which food is lower in glycemic index?
Whey
Whey is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 5.09g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.153g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $2.6)
Which food is richer in minerals?
?
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.
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.