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  6. American cheese vs. Brown rice

American cheese vs. Brown rice — In-Depth Nutrition Comparison

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Significant differences between American cheese and brown rice

  • American cheese has more calcium, phosphorus, vitamin B12, selenium, vitamin A, and zinc; however, brown rice is richer in manganese.
  • American cheese covers your daily calcium needs 104% more than brown rice.
  • Brown rice contains less cholesterol.
  • Brown rice has a higher glycemic index. The glycemic index of brown rice is 66, while the glycemic index of American cheese is 27.

Specific food types used in this comparison are Cheese, pasteurized process, American, without added vitamin D and Rice, brown, long-grain, cooked.

Infographic

American 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +34733.3%
Contains more PotassiumPotassium +53.5%
Contains more IronIron +12.5%
Contains more ZincZinc +250.7%
Contains more PhosphorusPhosphorus +522.3%
Contains more SeleniumSelenium +248.3%
Contains more MagnesiumMagnesium +50%
Contains more CopperCopper +130.4%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +2275.6%

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%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +370.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +239.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1200%
Contains more CholineCholine +293.5%
Contains more Vitamin B1Vitamin B1 +1086.7%
Contains more Vitamin B3Vitamin B3 +3269.7%
Contains more Vitamin B6Vitamin B6 +127.8%
Contains more FolateFolate +12.5%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.38mg

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
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 ProteinProtein +561.7%
Contains more FatsFats +3177.3%
Contains more OtherOther +1438.6%
Contains more CarbsCarbs +591.4%
Contains more WaterWater +77.4%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +2132%
Contains more Poly. FatPolyunsaturated fat +251.4%
Contains less Sat. FatSaturated fat -98.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
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 LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient American cheese Brown rice DV% diff.
Calcium 1045mg 3mg 104%
Saturated fat 18.057g 0.26g 81%
Phosphorus 641mg 103mg 77%
Sodium 1671mg 4mg 72%
Vitamin B12 1.5µg 0µg 63%
Fats 31.79g 0.97g 47%
Manganese 0.041mg 0.974mg 41%
Cholesterol 100mg 0mg 33%
Protein 18.13g 2.74g 31%
Vitamin A 250µg 0µg 28%
Selenium 20.2µg 5.8µg 26%
Monounsaturated fat 8.236g 0.369g 20%
Zinc 2.49mg 0.71mg 16%
Vitamin B3 0.076mg 2.561mg 16%
Vitamin B1 0.015mg 0.178mg 14%
Vitamin B2 0.234mg 0.069mg 13%
Calories 371kcal 123kcal 12%
Starch 24.79g 10%
Copper 0.046mg 0.106mg 7%
Carbs 3.7g 25.58g 7%
Fiber 0g 1.6g 6%
Polyunsaturated fat 1.286g 0.366g 6%
Choline 36.2mg 9.2mg 5%
Vitamin B6 0.054mg 0.123mg 5%
Vitamin E 0.8mg 0.17mg 4%
Vitamin D 0.6µg 0µg 3%
Magnesium 26mg 39mg 3%
Vitamin D 23IU 0IU 3%
Vitamin K 2.6µg 0.2µg 2%
Iron 0.63mg 0.56mg 1%
Potassium 132mg 86mg 1%
Net carbs 3.7g 23.98g N/A
Sugar 2.26g 0.24g N/A
Vitamin B5 0.403mg 0.38mg 0%
Folate 8µg 9µg 0%
Trans fat 1.144g 0g N/A
Tryptophan 0.232mg 0.033mg 0%
Threonine 0.772mg 0.095mg 0%
Isoleucine 0.938mg 0.109mg 0%
Leucine 1.716mg 0.214mg 0%
Lysine 1.516mg 0.099mg 0%
Methionine 0.475mg 0.058mg 0%
Phenylalanine 0.939mg 0.133mg 0%
Valine 1.187mg 0.151mg 0%
Histidine 0.546mg 0.066mg 0%
Omega-3 - EPA 0.012g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.137g 0.011g N/A
Omega-3 - DPA 0.021g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g 0g N/A
Omega-6 - Gamma-linoleic acid 0.001g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g 0g N/A
Omega-6 - Eicosadienoic acid 0.009g 0g N/A
Omega-6 - Linoleic acid 0.79g 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
American cheese Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
American cheese
13%
Brown rice
Minerals Daily Need Coverage Score
106%
American cheese
32%
Brown rice

Comparison summary

Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 100mg)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 2.02g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 1667mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 17.797g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $0.4)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 39)
Which food is richer in minerals?
American cheese
American cheese is relatively richer in minerals
Which food is richer in vitamins?
American cheese
American cheese is relatively richer in vitamins

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. 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.