Arborio rice vs. Swiss cheese — In-Depth Nutrition Comparison

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Summary of differences between arborio rice and Swiss cheese

Arborio rice has more iron, while Swiss cheese has more vitamin B12, calcium, phosphorus, selenium, zinc, vitamin B2, and vitamin A.
Swiss cheese covers your daily need for vitamin B12, 128% more than arborio rice.
Arborio rice contains 11 times more iron than Swiss cheese. While arborio rice contains 1.46mg of iron, Swiss cheese contains only 0.13mg.
The amount of saturated fat in arborio rice is lower.
Swiss cheese has a lower glycemic index. The glycemic index of Swiss cheese is 27, while the glycemic index of arborio rice is 69.

These are the specific foods used in this comparison Rice, white, short-grain, enriched, cooked and Cheese, swiss.

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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.

Arborio rice

Swiss cheese

Contains more IronIron	+1023.1%
Contains more CopperCopper	+53.2%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+1273.1%

Contains more MagnesiumMagnesium	+312.5%
Contains more CalciumCalcium	+88900%
Contains more PotassiumPotassium	+176.9%
Contains more ZincZinc	+992.5%
Contains more PhosphorusPhosphorus	+1639.4%
Contains more SeleniumSelenium	+300%

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.

Arborio rice

Swiss cheese

Contains more Vitamin B1Vitamin B1	+1390.9%
Contains more Vitamin B3Vitamin B3	+2232.8%
Contains more Vitamin B5Vitamin B5	+12.5%
Contains more FolateFolate	+490%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+1787.5%
Contains more Vitamin B6Vitamin B6	+20.3%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	3.06µg	128%
Calcium	1mg	890mg	89%
Saturated fat	0.051g	18.227g	83%
Phosphorus	33mg	574mg	77%
Protein	2.36g	26.96g	49%
Fats	0.19g	30.99g	47%
Selenium	7.5µg	30µg	41%
Zinc	0.4mg	4.37mg	36%
Vitamin A	0µg	288µg	32%
Cholesterol	0mg	93mg	31%
Vitamin B2	0.016mg	0.302mg	22%
Monounsaturated fat	0.058g	8.046g	20%
Iron	1.46mg	0.13mg	17%
Manganese	0.357mg	0.026mg	14%
Vitamin B1	0.164mg	0.011mg	13%
Calories	130kcal	393kcal	13%
Folate	59µg	10µg	12%
Vitamin B3	1.493mg	0.064mg	9%
Carbs	28.73g	1.44g	9%
Polyunsaturated fat	0.05g	1.341g	9%
Sodium	0mg	187mg	8%
Magnesium	8mg	33mg	6%
Vitamin E		0.6mg	4%
Copper	0.072mg	0.047mg	3%
Choline		15.5mg	3%
Potassium	26mg	72mg	1%
Vitamin B5	0.397mg	0.353mg	1%
Vitamin B6	0.059mg	0.071mg	1%
Vitamin K		1.4µg	1%
Net carbs	28.73g	1.44g	N/A
Trans fat		0.987g	N/A
Tryptophan	0.027mg	0.401mg	0%
Threonine	0.084mg	1.038mg	0%
Isoleucine	0.102mg	1.537mg	0%
Leucine	0.195mg	2.959mg	0%
Lysine	0.085mg	2.585mg	0%
Methionine	0.056mg	0.784mg	0%
Phenylalanine	0.126mg	1.662mg	0%
Valine	0.144mg	2.139mg	0%
Histidine	0.056mg	1.065mg	0%
Omega-3 - ALA		0.125g	N/A
Omega-3 - DPA		0.018g	N/A
Omega-3 - Eicosatrienoic acid		0.003g	N/A
Omega-6 - Gamma-linoleic acid		0.002g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.032g	N/A
Omega-6 - Eicosadienoic acid		0.007g	N/A
Omega-6 - Linoleic acid		0.734g	N/A