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American cheese vs. Wild rice raw — In-Depth Nutrition Comparison

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Differences between American cheese and wild rice raw

  • American cheese has more calcium, vitamin B12, and selenium, while wild rice raw has more manganese, copper, vitamin B3, and magnesium.
  • American cheese's daily need coverage for calcium is 102% higher.
  • The amount of cholesterol in wild rice raw is lower.
  • American cheese has a lower glycemic index. The glycemic index of American cheese is 27, while the glycemic index of wild rice raw is 57.

The food types used in this comparison are Cheese, pasteurized process, American, without added vitamin D and Wild rice, raw.

Infographic

American cheese vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +4876.2%
Contains more PhosphorusPhosphorus +48%
Contains more SeleniumSelenium +621.4%
Contains more MagnesiumMagnesium +580.8%
Contains more PotassiumPotassium +223.5%
Contains more IronIron +211.1%
Contains more CopperCopper +1039.1%
Contains more ZincZinc +139.4%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +3141.5%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin AVitamin A +24900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +36.8%
Contains more Vitamin B1Vitamin B1 +666.7%
Contains more Vitamin B2Vitamin B2 +12%
Contains more Vitamin B3Vitamin B3 +8759.2%
Contains more Vitamin B5Vitamin B5 +166.5%
Contains more Vitamin B6Vitamin B6 +624.1%
Contains more FolateFolate +1087.5%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.82mg
~equal in Choline ~35mg

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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +23.1%
Contains more FatsFats +2843.5%
Contains more WaterWater +410.4%
Contains more OtherOther +342.5%
Contains more CarbsCarbs +1924.3%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +5079.9%
Contains more Poly. FatPolyunsaturated fat +90.2%
Contains less Sat. FatSaturated fat -99.1%

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
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +∞%
~equal in Starch ~0g
~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 Wild rice raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient American cheese Wild rice raw DV% diff.
Calcium 1045mg 21mg 102%
Saturated fat 18.057g 0.156g 81%
Sodium 1671mg 7mg 72%
Vitamin B12 1.5µg 0µg 63%
Manganese 0.041mg 1.329mg 56%
Copper 0.046mg 0.524mg 53%
Fats 31.79g 1.08g 47%
Vitamin B3 0.076mg 6.733mg 42%
Magnesium 26mg 177mg 36%
Cholesterol 100mg 0mg 33%
Selenium 20.2µg 2.8µg 32%
Zinc 2.49mg 5.96mg 32%
Phosphorus 641mg 433mg 30%
Vitamin A 250µg 1µg 28%
Vitamin B6 0.054mg 0.391mg 26%
Fiber 0g 6.2g 25%
Carbs 3.7g 74.9g 24%
Folate 8µg 95µg 22%
Monounsaturated fat 8.236g 0.159g 20%
Iron 0.63mg 1.96mg 17%
Vitamin B5 0.403mg 1.074mg 13%
Potassium 132mg 427mg 9%
Vitamin B1 0.015mg 0.115mg 8%
Protein 18.13g 14.73g 7%
Polyunsaturated fat 1.286g 0.676g 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Vitamin B2 0.234mg 0.262mg 2%
Calories 371kcal 357kcal 1%
Vitamin K 2.6µg 1.9µg 1%
Net carbs 3.7g 68.7g N/A
Sugar 2.26g 2.5g N/A
Vitamin E 0.8mg 0.82mg 0%
Trans fat 1.144g N/A
Choline 36.2mg 35mg 0%
Tryptophan 0.232mg 0.179mg 0%
Threonine 0.772mg 0.469mg 0%
Isoleucine 0.938mg 0.618mg 0%
Leucine 1.716mg 1.018mg 0%
Lysine 1.516mg 0.629mg 0%
Methionine 0.475mg 0.438mg 0%
Phenylalanine 0.939mg 0.721mg 0%
Valine 1.187mg 0.858mg 0%
Histidine 0.546mg 0.384mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
American cheese Wild rice raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
37%
Wild rice raw
Minerals Daily Need Coverage Score
106%
American cheese
96%
Wild rice raw

Comparison summary

Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 100mg)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 1664mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 17.901g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2.4)
Which food is lower in Sugar?
American cheese
American cheese is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 30)
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.
Which food is richer in vitamins?
?
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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/nutrients
  2. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.