Whey vs. Arborio rice — In-Depth Nutrition Comparison
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What are the differences between whey and arborio rice?
- Whey is higher in vitamin B12 and vitamin B2, yet arborio rice is higher in iron, manganese, folate, vitamin B1, selenium, vitamin B3, and copper.
- Arborio rice's daily need coverage for iron is 18% more.
- The glycemic index of whey is lower.
We used Whey, sweet, fluid and Rice, white, short-grain, enriched, cooked types in this article.
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.
| Contains more CalciumCalcium | +4600% |
| Contains more PotassiumPotassium | +519.2% |
| Contains more PhosphorusPhosphorus | +39.4% |
| Contains more IronIron | +2333.3% |
| Contains more CopperCopper | +1700% |
| Contains more ZincZinc | +207.7% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +35600% |
| Contains more SeleniumSelenium | +294.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +887.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +355.6% |
| Contains more Vitamin B3Vitamin B3 | +1917.6% |
| Contains more Vitamin B6Vitamin B6 | +90.3% |
| Contains more FolateFolate | +5800% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.06mg | 1.46mg | 18% |
| Folate | 1µg | 59µg | 15% |
| Manganese | 0.001mg | 0.357mg | 15% |
| Vitamin B12 | 0.28µg | 0µg | 12% |
| Vitamin B1 | 0.036mg | 0.164mg | 11% |
| Vitamin B2 | 0.158mg | 0.016mg | 11% |
| Selenium | 1.9µg | 7.5µg | 10% |
| Vitamin B3 | 0.074mg | 1.493mg | 9% |
| Carbs | 5.14g | 28.73g | 8% |
| Copper | 0.004mg | 0.072mg | 8% |
| Calories | 27kcal | 130kcal | 5% |
| Calcium | 47mg | 1mg | 5% |
| Potassium | 161mg | 26mg | 4% |
| Protein | 0.85g | 2.36g | 3% |
| Choline | 16mg | 3% | |
| Zinc | 0.13mg | 0.4mg | 2% |
| Phosphorus | 46mg | 33mg | 2% |
| Sodium | 54mg | 0mg | 2% |
| Vitamin B6 | 0.031mg | 0.059mg | 2% |
| Saturated fat | 0.23g | 0.051g | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Fats | 0.36g | 0.19g | 0% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 5.14g | 28.73g | N/A |
| Magnesium | 8mg | 8mg | 0% |
| Sugar | 5.14g | N/A | |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin B5 | 0.383mg | 0.397mg | 0% |
| Monounsaturated fat | 0.1g | 0.058g | 0% |
| Polyunsaturated fat | 0.011g | 0.05g | 0% |
| Tryptophan | 0.013mg | 0.027mg | 0% |
| Threonine | 0.054mg | 0.084mg | 0% |
| Isoleucine | 0.047mg | 0.102mg | 0% |
| Leucine | 0.078mg | 0.195mg | 0% |
| Lysine | 0.068mg | 0.085mg | 0% |
| Methionine | 0.016mg | 0.056mg | 0% |
| Phenylalanine | 0.027mg | 0.126mg | 0% |
| Valine | 0.046mg | 0.144mg | 0% |
| Histidine | 0.016mg | 0.056mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.85 g
Fats:
0.36 g
Carbs:
5.14 g
Water:
93.12 g
Other:
0.53 g
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
| Contains more FatsFats | +89.5% |
| Contains more WaterWater | +35.9% |
| Contains more OtherOther | +178.9% |
| Contains more ProteinProtein | +177.6% |
| Contains more CarbsCarbs | +458.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.23 g
Monounsaturated fat:
Mono. Fat
0.1 g
Polyunsaturated fat:
Poly. Fat
0.011 g
Saturated fat:
Sat. Fat
0.051 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains more Mono. FatMonounsaturated fat | +72.4% |
| Contains less Sat. FatSaturated fat | -77.8% |
| Contains more Poly. FatPolyunsaturated fat | +354.5% |
