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Cheese vs. Arborio rice — In-Depth Nutrition Comparison

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Important differences between cheese and arborio rice

  • 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 cholesterol.
  • Arborio rice has a higher glycemic index than cheese.

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

Infographic

Cheese vs Arborio rice 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.
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%
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%
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%
Contains more IronIron +942.9%
Contains more CopperCopper +140%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1222.2%

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.
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%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +2575%
Contains more Vitamin B6Vitamin B6 +11.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +465.5%
Contains more Vitamin B3Vitamin B3 +2430.5%
Contains more FolateFolate +118.5%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.397mg

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

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

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