Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Arborio rice vs. Cheese — In-Depth Nutrition Comparison

Compare

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
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
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

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
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
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%

Comparison summary table

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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
12%
Arborio rice
35%
Cheese
Minerals Daily Need Coverage Score
20%
Arborio rice
79%
Cheese

Comparison summary

Which food is richer in minerals?
Cheese
Cheese is relatively richer in minerals
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 69)
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Arborio rice
Arborio rice is lower in Cholesterol (difference - 99mg)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 653mg)
Which food is lower in Saturated fat?
Arborio rice
Arborio rice is lower in Saturated fat (difference - 18.816g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $1)

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.