Rice vs. Whey — In-Depth Nutrition Comparison
Compare
How are rice and whey different?
- Rice is higher in manganese, iron, folate, vitamin B1, selenium, vitamin B3, and copper; however, whey is richer in vitamin B12 and vitamin B2.
- Daily need coverage for manganese for rice is 20% higher.
- Rice contains 58 times more folate than whey. While rice contains 58µg of folate, whey contains only 1µg.
- Whey has a lower glycemic index (43) than rice (60).
Rice, white, long-grain, regular, enriched, cooked and Whey, sweet, fluid are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +50% |
| Contains more IronIron | +1900% |
| Contains more CopperCopper | +1625% |
| Contains more ZincZinc | +276.9% |
| Contains less SodiumSodium | -98.1% |
| Contains more ManganeseManganese | +47100% |
| Contains more SeleniumSelenium | +294.7% |
| Contains more CalciumCalcium | +370% |
| Contains more PotassiumPotassium | +360% |
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 | +352.8% |
| Contains more Vitamin B3Vitamin B3 | +1894.6% |
| Contains more Vitamin B6Vitamin B6 | +200% |
| Contains more FolateFolate | +5700% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1115.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +661.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.472mg | 0.001mg | 20% |
| Folate | 58µg | 1µg | 14% |
| Iron | 1.2mg | 0.06mg | 14% |
| Vitamin B12 | 0µg | 0.28µg | 12% |
| Vitamin B2 | 0.013mg | 0.158mg | 11% |
| Vitamin B1 | 0.163mg | 0.036mg | 11% |
| Selenium | 7.5µg | 1.9µg | 10% |
| Vitamin B3 | 1.476mg | 0.074mg | 9% |
| Carbs | 28.17g | 5.14g | 8% |
| Copper | 0.069mg | 0.004mg | 7% |
| Vitamin B6 | 0.093mg | 0.031mg | 5% |
| Calories | 130kcal | 27kcal | 5% |
| Protein | 2.69g | 0.85g | 4% |
| Potassium | 35mg | 161mg | 4% |
| Calcium | 10mg | 47mg | 4% |
| Zinc | 0.49mg | 0.13mg | 3% |
| Choline | 2.1mg | 16mg | 3% |
| Fiber | 0.4g | 0g | 2% |
| Sodium | 1mg | 54mg | 2% |
| Cholesterol | 0mg | 2mg | 1% |
| Saturated fat | 0.077g | 0.23g | 1% |
| Magnesium | 12mg | 8mg | 1% |
| Fats | 0.28g | 0.36g | 0% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 27.77g | 5.14g | N/A |
| Sugar | 0.05g | 5.14g | N/A |
| Phosphorus | 43mg | 46mg | 0% |
| Vitamin E | 0.04mg | 0mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Vitamin B5 | 0.39mg | 0.383mg | 0% |
| Monounsaturated fat | 0.088g | 0.1g | 0% |
| Polyunsaturated fat | 0.076g | 0.011g | 0% |
| Tryptophan | 0.031mg | 0.013mg | 0% |
| Threonine | 0.096mg | 0.054mg | 0% |
| Isoleucine | 0.116mg | 0.047mg | 0% |
| Leucine | 0.222mg | 0.078mg | 0% |
| Lysine | 0.097mg | 0.068mg | 0% |
| Methionine | 0.063mg | 0.016mg | 0% |
| Phenylalanine | 0.144mg | 0.027mg | 0% |
| Valine | 0.164mg | 0.046mg | 0% |
| Histidine | 0.063mg | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +216.5% |
| Contains more CarbsCarbs | +448.1% |
| Contains more FatsFats | +28.6% |
| Contains more WaterWater | +36.1% |
| Contains more OtherOther | +26.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -66.5% |
| Contains more Poly. FatPolyunsaturated fat | +590.9% |
| Contains more Mono. FatMonounsaturated fat | +13.6% |
