Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and whey protein powder:
Both white rice and whey protein powder are high in calories. Whey protein powder has 171% more calories than white rice - white rice has 130 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, white rice is much lighter in protein, much heavier in carbs and similar to whey protein powder for fat. White rice has a macronutrient ratio of 8:91:1 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Whey Protein Powder | |
|---|---|---|
| Protein | 8% | 89% |
| Carbohydrates | 91% | 7% |
| Fat | 1% | 4% |
| Alcohol | ~ | ~ |
Whey protein powder has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Whey protein powder is an excellent source of dietary fiber and it has 933% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.
Whey protein powder is an excellent source of protein and it has 31 times more protein than white rice - white rice has 2.4g of protein per 100 grams and whey protein powder has 78.1g of protein.
Both white rice and whey protein powder are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
White rice has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and white rice does not contain significant amounts.
Whey protein powder has more thiamin, riboflavin, Vitamin B6 and Vitamin B12, however, white rice contains more pantothenic acid. Both white rice and whey protein powder contain significant amounts of niacin and folate.
| White Rice | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.167 MG | 0.609 MG |
| Riboflavin | 0.016 MG | 2.017 MG |
| Niacin | 1.835 MG | 1.136 MG |
| Pantothenic acid | 0.411 MG | ~ |
| Vitamin B6 | 0.05 MG | 0.607 MG |
| Folate | 58 UG | 33 UG |
| Vitamin B12 | ~ | 2.45 UG |
Whey protein powder is an excellent source of calcium and it has 155 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
White rice and whey protein powder contain similar amounts of iron - white rice has 1.5mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Whey protein powder is an excellent source of potassium and it has 16 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
For omega-3 fatty acids, whey protein powder has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Whey Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.034 G |
| Total | 0.01 G | 0.034 G |
Comparing omega-6 fatty acids, whey protein powder has more linoleic acid than white rice per 100 grams.
| White Rice | Whey Protein Powder | |
|---|---|---|
| linoleic acid | 0.046 G | 0.264 G |
| Total | 0.046 G | 0.264 G |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either White Rice or Whey Protein Powder .
Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Whey Protein Powder (Protein powder, whey based, NFS) .
Cooked White Rice g
()
|
Daily Values (%) |
Whey Protein Powder g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||