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

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

Compare

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.

Infographic

Arborio rice vs Swiss 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
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.
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%
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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
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

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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +1895.1%
Contains more WaterWater +82.1%
Contains more ProteinProtein +1042.4%
Contains more FatsFats +16210.5%
Contains more OtherOther +1468.4%

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +13772.4%
Contains more Poly. FatPolyunsaturated fat +2582%

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 Swiss cheese
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Arborio rice Swiss cheese 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Swiss 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
48%
Swiss cheese
Minerals Daily Need Coverage Score
20%
Arborio rice
87%
Swiss cheese

Comparison summary

Which food is richer in minerals?
Swiss cheese
Swiss cheese is relatively richer in minerals
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 42)
Which food is lower in Cholesterol?
Arborio rice
Arborio rice is lower in Cholesterol (difference - 93mg)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 187mg)
Which food is lower in Saturated fat?
Arborio rice
Arborio rice is lower in Saturated fat (difference - 18.176g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $2.6)
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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients
  2. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.