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Whey vs. Rice — In-Depth Nutrition Comparison

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How are whey and rice different?

  • Whey is higher in vitamin B12 and vitamin B2; however, rice is richer in manganese, folate, iron, vitamin B1, selenium, vitamin B3, and copper.
  • Daily need coverage for manganese for rice is 20% higher.
  • Whey has a lower glycemic index (43) than rice (60).

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

Infographic

Whey vs 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
2
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%
Rice
Rice
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more CalciumCalcium +370%
Contains more PotassiumPotassium +360%
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%
~equal in Phosphorus ~43mg

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
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.33% 0% 1% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75%
Rice
Rice
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1115.4%
Contains more Vitamin B12Vitamin B12 +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.39mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Whey Rice DV% diff.
Manganese 0.001mg 0.472mg 20%
Iron 0.06mg 1.2mg 14%
Folate 1µg 58µg 14%
Vitamin B12 0.28µg 0µg 12%
Vitamin B1 0.036mg 0.163mg 11%
Vitamin B2 0.158mg 0.013mg 11%
Selenium 1.9µg 7.5µg 10%
Vitamin B3 0.074mg 1.476mg 9%
Carbs 5.14g 28.17g 8%
Copper 0.004mg 0.069mg 7%
Calories 27kcal 130kcal 5%
Vitamin B6 0.031mg 0.093mg 5%
Protein 0.85g 2.69g 4%
Calcium 47mg 10mg 4%
Potassium 161mg 35mg 4%
Zinc 0.13mg 0.49mg 3%
Choline 16mg 2.1mg 3%
Fiber 0g 0.4g 2%
Sodium 54mg 1mg 2%
Cholesterol 2mg 0mg 1%
Magnesium 8mg 12mg 1%
Saturated fat 0.23g 0.077g 1%
Protein per 100 calories 3.1g 2.1g N/A
Calories per 10 g protein 318kcal 483kcal N/A
Weight per 100 calories 370g 77g N/A
Fats 0.36g 0.28g 0%
Vitamin C 0.1mg 0mg 0%
Net carbs 5.14g 27.77g N/A
Sugar 5.14g 0.05g N/A
Phosphorus 46mg 43mg 0%
Vitamin A 3µg 0µg 0%
Vitamin E 0mg 0.04mg 0%
Vitamin B5 0.383mg 0.39mg 0%
Monounsaturated fat 0.1g 0.088g 0%
Polyunsaturated fat 0.011g 0.076g 0%
Tryptophan 0.013mg 0.031mg 0%
Threonine 0.054mg 0.096mg 0%
Isoleucine 0.047mg 0.116mg 0%
Leucine 0.078mg 0.222mg 0%
Lysine 0.068mg 0.097mg 0%
Methionine 0.016mg 0.063mg 0%
Phenylalanine 0.027mg 0.144mg 0%
Valine 0.046mg 0.164mg 0%
Histidine 0.016mg 0.063mg 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
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more FatsFats +28.6%
Contains more WaterWater +36.1%
Contains more OtherOther +26.2%
Contains more ProteinProtein +216.5%
Contains more CarbsCarbs +448.1%

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
Rice
Rice
2
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +13.6%
Contains less Sat. FatSaturated fat -66.5%
Contains more Poly. FatPolyunsaturated fat +590.9%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.