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  6. Whey vs. Glutinous rice

Whey vs. Glutinous rice — In-Depth Nutrition Comparison

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How are whey and glutinous rice different?

  • Whey is higher in vitamin B12, vitamin B2, and phosphorus; however, glutinous rice is richer in manganese and selenium.
  • Daily need coverage for vitamin B12 for whey is 12% higher.
  • Whey contains 103 times more sugar than glutinous rice. While whey contains 5.14g of sugar, glutinous rice contains only 0.05g.
  • Whey has a lower glycemic index (43) than glutinous rice (98).

Whey, sweet, fluid and Rice, white, glutinous, unenriched, cooked are the varieties used in this article.

Infographic

Whey vs Glutinous rice 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.
Whey
Whey
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +2250%
Contains more PotassiumPotassium +1510%
Contains more PhosphorusPhosphorus +475%
Contains more IronIron +133.3%
Contains more CopperCopper +1125%
Contains more ZincZinc +215.4%
Contains less SodiumSodium -90.7%
Contains more ManganeseManganese +26100%
Contains more SeleniumSelenium +194.7%

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.
Whey
Whey
8
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%
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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +1115.4%
Contains more Vitamin B5Vitamin B5 +78.1%
Contains more Vitamin B6Vitamin B6 +19.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +661.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +291.9%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg
~equal in Folate ~1µg

All nutrients comparison - raw data values

Nutrient Whey Glutinous rice DV% diff.
Vitamin B12 0.28µg 0µg 12%
Vitamin B2 0.158mg 0.013mg 11%
Manganese 0.001mg 0.262mg 11%
Selenium 1.9µg 5.6µg 7%
Carbs 5.14g 21.09g 5%
Phosphorus 46mg 8mg 5%
Copper 0.004mg 0.049mg 5%
Calcium 47mg 2mg 5%
Fiber 0g 1g 4%
Calories 27kcal 97kcal 4%
Potassium 161mg 10mg 4%
Choline 16mg 2.1mg 3%
Vitamin B5 0.383mg 0.215mg 3%
Zinc 0.13mg 0.41mg 3%
Sodium 54mg 5mg 2%
Protein 0.85g 2.02g 2%
Iron 0.06mg 0.14mg 1%
Vitamin B3 0.074mg 0.29mg 1%
Vitamin B1 0.036mg 0.02mg 1%
Saturated fat 0.23g 0.039g 1%
Cholesterol 2mg 0mg 1%
Magnesium 8mg 5mg 1%
Fats 0.36g 0.19g 0%
Vitamin C 0.1mg 0mg 0%
Net carbs 5.14g 20.09g N/A
Sugar 5.14g 0.05g N/A
Vitamin E 0mg 0.04mg 0%
Vitamin A 3µg 0µg 0%
Vitamin B6 0.031mg 0.026mg 0%
Folate 1µg 1µg 0%
Monounsaturated fat 0.1g 0.07g 0%
Polyunsaturated fat 0.011g 0.069g 0%
Tryptophan 0.013mg 0.023mg 0%
Threonine 0.054mg 0.072mg 0%
Isoleucine 0.047mg 0.087mg 0%
Leucine 0.078mg 0.167mg 0%
Lysine 0.068mg 0.073mg 0%
Methionine 0.016mg 0.047mg 0%
Phenylalanine 0.027mg 0.108mg 0%
Valine 0.046mg 0.123mg 0%
Histidine 0.016mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
3
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more FatsFats +89.5%
Contains more WaterWater +21.5%
Contains more OtherOther +657.1%
Contains more ProteinProtein +137.6%
Contains more CarbsCarbs +310.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +42.9%
Contains less Sat. FatSaturated fat -83%
Contains more Poly. FatPolyunsaturated fat +527.3%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/nutrients
  2. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.