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Whey vs. Brown rice — In-Depth Nutrition Comparison

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Differences between whey and brown rice

  • Whey has more vitamin B12 and vitamin B2, while brown rice has more manganese, vitamin B3, vitamin B1, copper, phosphorus, magnesium, selenium, and vitamin B6.
  • Brown rice's daily need coverage for manganese is 42% higher.
  • Whey has a lower glycemic index. The glycemic index of whey is 43, while the glycemic index of brown rice is 66.

The food types used in this comparison are Whey, sweet, fluid and Rice, brown, long-grain, cooked.

Infographic

Whey vs Brown 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +1466.7%
Contains more PotassiumPotassium +87.2%
Contains more MagnesiumMagnesium +387.5%
Contains more IronIron +833.3%
Contains more CopperCopper +2550%
Contains more ZincZinc +446.2%
Contains more PhosphorusPhosphorus +123.9%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +97300%
Contains more SeleniumSelenium +205.3%

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
5
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +129%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +73.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +394.4%
Contains more Vitamin B3Vitamin B3 +3360.8%
Contains more Vitamin B6Vitamin B6 +296.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.38mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more WaterWater +32.5%
Contains more OtherOther +20.5%
Contains more ProteinProtein +222.4%
Contains more FatsFats +169.4%
Contains more CarbsCarbs +397.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -11.5%
Contains more Mono. FatMonounsaturated fat +269%
Contains more Poly. FatPolyunsaturated fat +3227.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Whey Brown rice DV% diff.
Manganese 0.001mg 0.974mg 42%
Vitamin B3 0.074mg 2.561mg 16%
Vitamin B1 0.036mg 0.178mg 12%
Vitamin B12 0.28µg 0µg 12%
Copper 0.004mg 0.106mg 11%
Starch 24.79g 10%
Phosphorus 46mg 103mg 8%
Vitamin B6 0.031mg 0.123mg 7%
Carbs 5.14g 25.58g 7%
Vitamin B2 0.158mg 0.069mg 7%
Magnesium 8mg 39mg 7%
Selenium 1.9µg 5.8µg 7%
Iron 0.06mg 0.56mg 6%
Fiber 0g 1.6g 6%
Calories 27kcal 123kcal 5%
Zinc 0.13mg 0.71mg 5%
Calcium 47mg 3mg 4%
Protein 0.85g 2.74g 4%
Sodium 54mg 4mg 2%
Polyunsaturated fat 0.011g 0.366g 2%
Potassium 161mg 86mg 2%
Folate 1µg 9µg 2%
Fats 0.36g 0.97g 1%
Monounsaturated fat 0.1g 0.369g 1%
Choline 16mg 9.2mg 1%
Cholesterol 2mg 0mg 1%
Vitamin E 0mg 0.17mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 5.14g 23.98g N/A
Sugar 5.14g 0.24g N/A
Vitamin A 3µg 0µg 0%
Vitamin B5 0.383mg 0.38mg 0%
Vitamin K 0µg 0.2µg 0%
Saturated fat 0.23g 0.26g 0%
Tryptophan 0.013mg 0.033mg 0%
Threonine 0.054mg 0.095mg 0%
Isoleucine 0.047mg 0.109mg 0%
Leucine 0.078mg 0.214mg 0%
Lysine 0.068mg 0.099mg 0%
Methionine 0.016mg 0.058mg 0%
Phenylalanine 0.027mg 0.133mg 0%
Valine 0.046mg 0.151mg 0%
Histidine 0.016mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whey Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Whey
13%
Brown rice
Minerals Daily Need Coverage Score
8%
Whey
32%
Brown rice

Comparison summary

Which food is lower in Saturated fat?
Whey
Whey is lower in Saturated fat (difference - 0.03g)
Which food is lower in glycemic index?
Whey
Whey is lower in glycemic index (difference - 23)
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 4.9g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 50mg)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $1.6)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.