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  6. Cheddar Cheese vs. Brown rice

Cheddar Cheese vs. Brown rice — In-Depth Nutrition Comparison

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What are the main differences between Cheddar Cheese and Brown rice?

  • Cheddar Cheese is richer in Calcium, Phosphorus, Vitamin B12, Selenium, Vitamin A RAE, and Vitamin B2, while Brown rice is higher in Manganese.
  • Cheddar Cheese's daily need coverage for Saturated Fat is 93% higher.
  • Brown rice is lower in Cholesterol.

We used Cheese, cheddar and Rice, brown, long-grain, cooked types in this comparison.

Infographic

Cheddar Cheese 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.
Cheddar Cheese
Cheddar Cheese
4
:
6
Brown rice
Brown rice
Contains more Calcium +23566.7%
Contains more Phosphorus +341.7%
Contains more Zinc +412.7%
Contains more Selenium +391.4%
Contains more Iron +300%
Contains more Magnesium +44.4%
Contains more Potassium +13.2%
Contains less Sodium -99.4%
Contains more Copper +253.3%
Contains more Manganese +3507.4%
Cheddar Cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +23566.7%
Contains more Phosphorus +341.7%
Contains more Zinc +412.7%
Contains more Selenium +391.4%
Contains more Iron +300%
Contains more Magnesium +44.4%
Contains more Potassium +13.2%
Contains less Sodium -99.4%
Contains more Copper +253.3%
Contains more Manganese +3507.4%

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.
Cheddar Cheese
Cheddar Cheese
8
:
3
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin E +317.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +520.3%
Contains more Folate +200%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1100%
Contains more Vitamin B1 +513.8%
Contains more Vitamin B3 +4240.7%
Contains more Vitamin B6 +86.4%
Equal in Vitamin B5 - 0.38
Cheddar Cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +317.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +520.3%
Contains more Folate +200%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1100%
Contains more Vitamin B1 +513.8%
Contains more Vitamin B3 +4240.7%
Contains more Vitamin B6 +86.4%
Equal in Vitamin B5 - 0.38

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheddar Cheese
Cheddar Cheese
3
:
2
Brown rice
Brown rice
Contains more Protein +734.7%
Contains more Fats +3334%
Contains more Other +743.2%
Contains more Carbs +727.8%
Contains more Water +89.8%
Cheddar Cheese
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Brown rice
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 Protein +734.7%
Contains more Fats +3334%
Contains more Other +743.2%
Contains more Carbs +727.8%
Contains more Water +89.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheddar Cheese
Cheddar Cheese
2
:
1
Brown rice
Brown rice
Contains more Monounsaturated Fat +2405.7%
Contains more Polyunsaturated fat +288.3%
Contains less Saturated Fat -98.6%
Cheddar Cheese
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains more Monounsaturated Fat +2405.7%
Contains more Polyunsaturated fat +288.3%
Contains less Saturated Fat -98.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheddar Cheese
Cheddar Cheese
3
:
2
Brown rice
Brown rice
Contains more Glucose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +∞%
Cheddar Cheese
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Brown rice
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheddar Cheese Brown rice Opinion
Net carbs 3.09g 23.98g Brown rice
Protein 22.87g 2.74g Cheddar Cheese
Fats 33.31g 0.97g Cheddar Cheese
Carbs 3.09g 25.58g Brown rice
Calories 404kcal 123kcal Cheddar Cheese
Starch 24.79g Brown rice
Sugar 0.48g 0.24g Brown rice
Fiber 0g 1.6g Brown rice
Calcium 710mg 3mg Cheddar Cheese
Iron 0.14mg 0.56mg Brown rice
Magnesium 27mg 39mg Brown rice
Phosphorus 455mg 103mg Cheddar Cheese
Potassium 76mg 86mg Brown rice
Sodium 653mg 4mg Brown rice
Zinc 3.64mg 0.71mg Cheddar Cheese
Copper 0.03mg 0.106mg Brown rice
Manganese 0.027mg 0.974mg Brown rice
Selenium 28.5µg 5.8µg Cheddar Cheese
Vitamin A 1242IU 0IU Cheddar Cheese
Vitamin A RAE 330µg 0µg Cheddar Cheese
Vitamin E 0.71mg 0.17mg Cheddar Cheese
Vitamin D 24IU 0IU Cheddar Cheese
Vitamin D 0.6µg 0µg Cheddar Cheese
Vitamin B1 0.029mg 0.178mg Brown rice
Vitamin B2 0.428mg 0.069mg Cheddar Cheese
Vitamin B3 0.059mg 2.561mg Brown rice
Vitamin B5 0.41mg 0.38mg Cheddar Cheese
Vitamin B6 0.066mg 0.123mg Brown rice
Folate 27µg 9µg Cheddar Cheese
Vitamin B12 1.1µg 0µg Cheddar Cheese
Vitamin K 2.4µg 0.2µg Cheddar Cheese
Tryptophan 0.547mg 0.033mg Cheddar Cheese
Threonine 1.044mg 0.095mg Cheddar Cheese
Isoleucine 1.206mg 0.109mg Cheddar Cheese
Leucine 1.939mg 0.214mg Cheddar Cheese
Lysine 1.025mg 0.099mg Cheddar Cheese
Methionine 0.547mg 0.058mg Cheddar Cheese
Phenylalanine 1.074mg 0.133mg Cheddar Cheese
Valine 1.404mg 0.151mg Cheddar Cheese
Histidine 0.547mg 0.066mg Cheddar Cheese
Cholesterol 99mg 0mg Brown rice
Trans Fat 0.917g 0g Brown rice
Saturated Fat 18.867g 0.26g Brown rice
Omega-3 - DHA 0.001g 0g Cheddar Cheese
Omega-3 - EPA 0.01g 0g Cheddar Cheese
Omega-3 - DPA 0.017g 0g Cheddar Cheese
Monounsaturated Fat 9.246g 0.369g Cheddar Cheese
Polyunsaturated fat 1.421g 0.366g Cheddar Cheese
Omega-6 - Eicosadienoic acid 0.007g 0g Cheddar Cheese
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheddar Cheese Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Cheddar Cheese
14%
Brown rice
Minerals Daily Need Coverage Score
79%
Cheddar Cheese
32%
Brown rice

Comparison summary

Which food is lower in glycemic index?
Cheddar Cheese
Cheddar Cheese is lower in glycemic index (difference - 66)
Which food is richer in vitamins?
Cheddar Cheese
Cheddar Cheese is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 649mg)
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 18.607g)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
Which food is richer in minerals?
?
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. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.