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  6. Whey vs. Wild rice raw

Whey vs. Wild rice raw — In-Depth Nutrition Comparison

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Important differences between whey and wild rice raw

  • Whey has less copper, manganese, phosphorus, zinc, vitamin B3, magnesium, vitamin B6, fiber, iron, and folate.
  • Wild rice raw's daily need coverage for copper is 58% more.
  • Wild rice raw has a higher glycemic index than whey.

The food varieties used in the comparison are Whey, sweet, fluid and Wild rice, raw.

Infographic

Whey vs Wild rice raw 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
1
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +123.8%
Contains more MagnesiumMagnesium +2112.5%
Contains more PotassiumPotassium +165.2%
Contains more IronIron +3166.7%
Contains more CopperCopper +13000%
Contains more ZincZinc +4484.6%
Contains more PhosphorusPhosphorus +841.3%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +132800%
Contains more SeleniumSelenium +47.4%

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
3
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +219.4%
Contains more Vitamin B2Vitamin B2 +65.8%
Contains more Vitamin B3Vitamin B3 +8998.6%
Contains more Vitamin B5Vitamin B5 +180.4%
Contains more Vitamin B6Vitamin B6 +1161.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +9400%
Contains more CholineCholine +118.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Whey Wild rice raw DV% diff.
Copper 0.004mg 0.524mg 58%
Manganese 0.001mg 1.329mg 58%
Phosphorus 46mg 433mg 55%
Zinc 0.13mg 5.96mg 53%
Vitamin B3 0.074mg 6.733mg 42%
Magnesium 8mg 177mg 40%
Protein 0.85g 14.73g 28%
Vitamin B6 0.031mg 0.391mg 28%
Fiber 0g 6.2g 25%
Iron 0.06mg 1.96mg 24%
Folate 1µg 95µg 24%
Carbs 5.14g 74.9g 23%
Calories 27kcal 357kcal 17%
Vitamin B5 0.383mg 1.074mg 14%
Vitamin B12 0.28µg 0µg 12%
Potassium 161mg 427mg 8%
Vitamin B2 0.158mg 0.262mg 8%
Vitamin B1 0.036mg 0.115mg 7%
Vitamin E 0mg 0.82mg 5%
Polyunsaturated fat 0.011g 0.676g 4%
Calcium 47mg 21mg 3%
Choline 16mg 35mg 3%
Selenium 1.9µg 2.8µg 2%
Sodium 54mg 7mg 2%
Vitamin K 0µg 1.9µg 2%
Cholesterol 2mg 0mg 1%
Fats 0.36g 1.08g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 5.14g 68.7g N/A
Sugar 5.14g 2.5g N/A
Vitamin A 3µg 1µg 0%
Saturated fat 0.23g 0.156g 0%
Monounsaturated fat 0.1g 0.159g 0%
Tryptophan 0.013mg 0.179mg 0%
Threonine 0.054mg 0.469mg 0%
Isoleucine 0.047mg 0.618mg 0%
Leucine 0.078mg 1.018mg 0%
Lysine 0.068mg 0.629mg 0%
Methionine 0.016mg 0.438mg 0%
Phenylalanine 0.027mg 0.721mg 0%
Valine 0.046mg 0.858mg 0%
Histidine 0.016mg 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +1100%
Contains more ProteinProtein +1632.9%
Contains more FatsFats +200%
Contains more CarbsCarbs +1357.2%
Contains more OtherOther +188.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
0
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -32.2%
Contains more Mono. FatMonounsaturated fat +59%
Contains more Poly. FatPolyunsaturated fat +6045.5%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.