Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Wild rice raw
  5. Compare
  6. Wild rice raw vs. Whey

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

Compare

Important differences between wild rice raw and whey

  • 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 Wild rice, raw and Whey, sweet, fluid.

Infographic

Wild rice raw vs Whey 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.
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%
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%
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%
Contains more CalciumCalcium +123.8%

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.
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%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
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
Contains more ProteinProtein +1632.9%
Contains more FatsFats +200%
Contains more CarbsCarbs +1357.2%
Contains more OtherOther +188.7%
Contains more WaterWater +1100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
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
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.