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  6. Cream of Rice vs. Whey

Cream of Rice vs. Whey — In-Depth Nutrition Comparison

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Important differences between cream of Rice and whey

  • Cream of Rice has more iron, manganese, and vitamin B3; however, whey has more vitamin B12, vitamin B2, and vitamin B5.
  • Cream of Rice's daily need coverage for iron is 49% more.
  • Cream of Rice has 144 times more manganese than whey. Cream of Rice has 0.144mg of manganese, while whey has 0.001mg.
  • Whey is lower in sodium.

The food varieties used in the comparison are Cereals, CREAM OF RICE, cooked with water, with salt and Whey, sweet, fluid.

Infographic

Cream of Rice 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 2.1% 0.3% 1.8% 149% 11% 4.4% 7.3% 23% 19% 16%
Whey
Whey
5
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 IronIron +6500%
Contains more CopperCopper +750%
Contains more ZincZinc +23.1%
Contains more ManganeseManganese +14300%
Contains more SeleniumSelenium +57.9%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +4600%
Contains more PotassiumPotassium +705%
Contains more PhosphorusPhosphorus +170.6%
Contains less SodiumSodium -68.8%

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 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% 0.4% 18% 4.2% 19% 4.6% 6.2% 0% 0% 2.3%
Whey
Whey
6
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +97.2%
Contains more Vitamin B3Vitamin B3 +1304.1%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +777.8%
Contains more Vitamin B5Vitamin B5 +403.9%
Contains more Vitamin B6Vitamin B6 +14.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cream of Rice Whey DV% diff.
Iron 3.96mg 0.06mg 49%
Vitamin B12 0µg 0.28µg 12%
Vitamin B2 0.018mg 0.158mg 11%
Manganese 0.144mg 0.001mg 6%
Vitamin B3 1.039mg 0.074mg 6%
Vitamin B5 0.076mg 0.383mg 6%
Calcium 1mg 47mg 5%
Sodium 173mg 54mg 5%
Potassium 20mg 161mg 4%
Phosphorus 17mg 46mg 4%
Copper 0.034mg 0.004mg 3%
Vitamin B1 0.071mg 0.036mg 3%
Choline 16mg 3%
Carbs 11.5g 5.14g 2%
Selenium 3µg 1.9µg 2%
Calories 52kcal 27kcal 1%
Cholesterol 0mg 2mg 1%
Magnesium 3mg 8mg 1%
Folate 3µg 1µg 1%
Saturated fat 0.02g 0.23g 1%
Protein 0.9g 0.85g 0%
Protein per 100 calories 1.7g 3.1g N/A
Calories per 10 g protein 578kcal 318kcal N/A
Weight per 100 calories 192g 370g N/A
Fats 0.1g 0.36g 0%
Vitamin C 0mg 0.1mg 0%
Net carbs 11.4g 5.14g N/A
Sugar 0.04g 5.14g N/A
Fiber 0.1g 0g 0%
Zinc 0.16mg 0.13mg 0%
Vitamin A 0µg 3µg 0%
Vitamin E 0.02mg 0mg 0%
Vitamin B6 0.027mg 0.031mg 0%
Monounsaturated fat 0.031g 0.1g 0%
Polyunsaturated fat 0.027g 0.011g 0%
Tryptophan 0.013mg 0.013mg 0%
Threonine 0.044mg 0.054mg 0%
Isoleucine 0.015mg 0.047mg 0%
Leucine 0.073mg 0.078mg 0%
Lysine 0.037mg 0.068mg 0%
Methionine 0.026mg 0.016mg 0%
Phenylalanine 0.037mg 0.027mg 0%
Valine 0.057mg 0.046mg 0%
Histidine 0.026mg 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 88%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 11.5 g
Water: 87.5 g
Other: 0 g
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
Contains more CarbsCarbs +123.7%
Contains more FatsFats +260%
Contains more OtherOther +∞%
~equal in Protein ~0.85g
~equal in Water ~93.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 40% 35%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.027 g
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
Contains less Sat. FatSaturated fat -91.3%
Contains more Poly. FatPolyunsaturated fat +145.5%
Contains more Mono. FatMonounsaturated fat +222.6%

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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. Cream of Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173914/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.