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  6. Arborio rice vs. Cheese

Arborio rice vs. Cheese — In-Depth Nutrition Comparison

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Important differences between arborio rice and cheese

  • Arborio rice has less calcium, phosphorus, vitamin B12, selenium, vitamin B2, zinc, and vitamin A.
  • Cheese's daily need coverage for saturated fat is 94% more.
  • Arborio rice is lower in saturated fat.
  • Arborio rice has a higher glycemic index than cheese.

The food varieties used in the comparison are Rice, white, short-grain, enriched, cooked and Cheese, cheddar.

Infographic

Arborio rice vs Cheese 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 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Cheese
Cheese
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more IronIron +942.9%
Contains more CopperCopper +140%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1222.2%
Contains more MagnesiumMagnesium +237.5%
Contains more CalciumCalcium +70900%
Contains more PotassiumPotassium +192.3%
Contains more ZincZinc +810%
Contains more PhosphorusPhosphorus +1278.8%
Contains more SeleniumSelenium +280%

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% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Cheese
Cheese
8
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin B1Vitamin B1 +465.5%
Contains more Vitamin B3Vitamin B3 +2430.5%
Contains more FolateFolate +118.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +2575%
Contains more Vitamin B6Vitamin B6 +11.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.41mg

All nutrients comparison - raw data values

Nutrient Arborio rice Cheese DV% diff.
Saturated fat 0.051g 18.867g 86%
Calcium 1mg 710mg 71%
Phosphorus 33mg 455mg 60%
Fats 0.19g 33.31g 51%
Vitamin B12 0µg 1.1µg 46%
Protein 2.36g 22.87g 41%
Selenium 7.5µg 28.5µg 38%
Vitamin A 0µg 330µg 37%
Cholesterol 0mg 99mg 33%
Vitamin B2 0.016mg 0.428mg 32%
Zinc 0.4mg 3.64mg 29%
Sodium 0mg 653mg 28%
Monounsaturated fat 0.058g 9.246g 23%
Iron 1.46mg 0.14mg 17%
Manganese 0.357mg 0.027mg 14%
Calories 130kcal 404kcal 14%
Vitamin B1 0.164mg 0.029mg 11%
Polyunsaturated fat 0.05g 1.421g 9%
Vitamin B3 1.493mg 0.059mg 9%
Carbs 28.73g 3.09g 9%
Folate 59µg 27µg 8%
Copper 0.072mg 0.03mg 5%
Vitamin E 0.71mg 5%
Magnesium 8mg 27mg 5%
Vitamin D 0µg 0.6µg 3%
Choline 16.5mg 3%
Vitamin D 0IU 24IU 3%
Vitamin K 2.4µg 2%
Potassium 26mg 76mg 1%
Vitamin B6 0.059mg 0.066mg 1%
Net carbs 28.73g 3.09g N/A
Sugar 0.48g N/A
Vitamin B5 0.397mg 0.41mg 0%
Trans fat 0.917g N/A
Tryptophan 0.027mg 0.547mg 0%
Threonine 0.084mg 1.044mg 0%
Isoleucine 0.102mg 1.206mg 0%
Leucine 0.195mg 1.939mg 0%
Lysine 0.085mg 1.025mg 0%
Methionine 0.056mg 0.547mg 0%
Phenylalanine 0.126mg 1.074mg 0%
Valine 0.144mg 1.404mg 0%
Histidine 0.056mg 0.547mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Cheese
Cheese
3
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
Contains more CarbsCarbs +829.8%
Contains more WaterWater +85.1%
Contains more ProteinProtein +869.1%
Contains more FatsFats +17431.6%
Contains more OtherOther +1852.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +15841.4%
Contains more Poly. FatPolyunsaturated fat +2742%

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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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.