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  6. American cheese vs. Rice

American cheese vs. Rice — In-Depth Nutrition Comparison

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How are American cheese and rice different?

  • American cheese is richer in calcium, phosphorus, vitamin B12, selenium, vitamin A, and zinc, while rice is higher in manganese.
  • American cheese covers your daily need for calcium, 104% more than rice.
  • Rice is lower in cholesterol.
  • Rice has a higher glycemic index (60) than American cheese (27).

Cheese, pasteurized process, American, without added vitamin D and Rice, white, long-grain, regular, enriched, cooked types were used in this article.

Infographic

American cheese vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Rice
Rice
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +116.7%
Contains more CalciumCalcium +10350%
Contains more PotassiumPotassium +277.1%
Contains more ZincZinc +408.2%
Contains more PhosphorusPhosphorus +1390.7%
Contains more SeleniumSelenium +169.3%
Contains more IronIron +90.5%
Contains more CopperCopper +50%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +1051.2%

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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Rice
Rice
4
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1700%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +1623.8%
Contains more Vitamin B1Vitamin B1 +986.7%
Contains more Vitamin B3Vitamin B3 +1842.1%
Contains more Vitamin B6Vitamin B6 +72.2%
Contains more FolateFolate +625%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.39mg

All nutrients comparison - raw data values

Nutrient American cheese Rice DV% diff.
Calcium 1045mg 10mg 104%
Phosphorus 641mg 43mg 85%
Saturated fat 18.057g 0.077g 82%
Sodium 1671mg 1mg 73%
Vitamin B12 1.5µg 0µg 63%
Fats 31.79g 0.28g 48%
Cholesterol 100mg 0mg 33%
Protein 18.13g 2.69g 31%
Vitamin A 250µg 0µg 28%
Selenium 20.2µg 7.5µg 23%
Monounsaturated fat 8.236g 0.088g 20%
Manganese 0.041mg 0.472mg 19%
Zinc 2.49mg 0.49mg 18%
Vitamin B2 0.234mg 0.013mg 17%
Folate 8µg 58µg 13%
Calories 371kcal 130kcal 12%
Vitamin B1 0.015mg 0.163mg 12%
Vitamin B3 0.076mg 1.476mg 9%
Carbs 3.7g 28.17g 8%
Polyunsaturated fat 1.286g 0.076g 8%
Iron 0.63mg 1.2mg 7%
Choline 36.2mg 2.1mg 6%
Vitamin E 0.8mg 0.04mg 5%
Vitamin B6 0.054mg 0.093mg 3%
Vitamin D 0.6µg 0µg 3%
Copper 0.046mg 0.069mg 3%
Potassium 132mg 35mg 3%
Magnesium 26mg 12mg 3%
Vitamin D 23IU 0IU 3%
Fiber 0g 0.4g 2%
Vitamin K 2.6µg 0µg 2%
Net carbs 3.7g 27.77g N/A
Sugar 2.26g 0.05g N/A
Vitamin B5 0.403mg 0.39mg 0%
Trans fat 1.144g N/A
Tryptophan 0.232mg 0.031mg 0%
Threonine 0.772mg 0.096mg 0%
Isoleucine 0.938mg 0.116mg 0%
Leucine 1.716mg 0.222mg 0%
Lysine 1.516mg 0.097mg 0%
Methionine 0.475mg 0.063mg 0%
Phenylalanine 0.939mg 0.144mg 0%
Valine 1.187mg 0.164mg 0%
Histidine 0.546mg 0.063mg 0%
Omega-3 - EPA 0.012g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +574%
Contains more FatsFats +11253.6%
Contains more OtherOther +1511.9%
Contains more CarbsCarbs +661.4%
Contains more WaterWater +72.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +9259.1%
Contains more Poly. FatPolyunsaturated fat +1592.1%
Contains less Sat. FatSaturated fat -99.6%

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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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.