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  6. Cheddar Cheese vs. Arborio rice

Cheddar Cheese vs. Arborio rice — In-Depth Nutrition Comparison

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Important differences between Cheddar Cheese and Arborio rice

  • Arborio rice has less Calcium, Phosphorus, Vitamin B12, Selenium, Vitamin A RAE, Vitamin B2, and Zinc.
  • Cheddar Cheese's daily need coverage for Saturated Fat is 94% more.
  • Arborio rice is lower in Cholesterol.

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

Infographic

Cheddar 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.
Cheddar Cheese
Cheddar Cheese
6
:
4
Arborio rice
Arborio rice
Contains more Calcium +70900%
Contains more Magnesium +237.5%
Contains more Phosphorus +1278.8%
Contains more Potassium +192.3%
Contains more Zinc +810%
Contains more Selenium +280%
Contains more Iron +942.9%
Contains less Sodium -100%
Contains more Copper +140%
Contains more Manganese +1222.2%
Cheddar Cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Arborio rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Contains more Calcium +70900%
Contains more Magnesium +237.5%
Contains more Phosphorus +1278.8%
Contains more Potassium +192.3%
Contains more Zinc +810%
Contains more Selenium +280%
Contains more Iron +942.9%
Contains less Sodium -100%
Contains more Copper +140%
Contains more Manganese +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.
Cheddar Cheese
Cheddar Cheese
8
:
3
Arborio rice
Arborio rice
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +2575%
Contains more Vitamin B6 +11.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +465.5%
Contains more Vitamin B3 +2430.5%
Contains more Folate +118.5%
Equal in Vitamin B5 - 0.397
Cheddar Cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Arborio rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +2575%
Contains more Vitamin B6 +11.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +465.5%
Contains more Vitamin B3 +2430.5%
Contains more Folate +118.5%
Equal in Vitamin B5 - 0.397

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheddar Cheese
Cheddar Cheese
3
:
2
Arborio rice
Arborio rice
Contains more Protein +869.1%
Contains more Fats +17431.6%
Contains more Other +1852.6%
Contains more Carbs +829.8%
Contains more Water +85.1%
Cheddar Cheese
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
Arborio rice
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 Protein +869.1%
Contains more Fats +17431.6%
Contains more Other +1852.6%
Contains more Carbs +829.8%
Contains more Water +85.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheddar Cheese
Cheddar Cheese
2
:
1
Arborio rice
Arborio rice
Contains more Monounsaturated Fat +15841.4%
Contains more Polyunsaturated fat +2742%
Contains less Saturated Fat -99.7%
Cheddar Cheese
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Arborio rice
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +15841.4%
Contains more Polyunsaturated fat +2742%
Contains less Saturated 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.
Cheddar Cheese Arborio rice
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Cheddar Cheese Arborio rice Opinion
Net carbs 3.09g 28.73g Arborio rice
Protein 22.87g 2.36g Cheddar Cheese
Fats 33.31g 0.19g Cheddar Cheese
Carbs 3.09g 28.73g Arborio rice
Calories 404kcal 130kcal Cheddar Cheese
Sugar 0.48g Arborio rice
Calcium 710mg 1mg Cheddar Cheese
Iron 0.14mg 1.46mg Arborio rice
Magnesium 27mg 8mg Cheddar Cheese
Phosphorus 455mg 33mg Cheddar Cheese
Potassium 76mg 26mg Cheddar Cheese
Sodium 653mg 0mg Arborio rice
Zinc 3.64mg 0.4mg Cheddar Cheese
Copper 0.03mg 0.072mg Arborio rice
Manganese 0.027mg 0.357mg Arborio rice
Selenium 28.5µg 7.5µg Cheddar Cheese
Vitamin A 1242IU 0IU Cheddar Cheese
Vitamin A RAE 330µg 0µg Cheddar Cheese
Vitamin E 0.71mg Cheddar Cheese
Vitamin D 24IU 0IU Cheddar Cheese
Vitamin D 0.6µg 0µg Cheddar Cheese
Vitamin B1 0.029mg 0.164mg Arborio rice
Vitamin B2 0.428mg 0.016mg Cheddar Cheese
Vitamin B3 0.059mg 1.493mg Arborio rice
Vitamin B5 0.41mg 0.397mg Cheddar Cheese
Vitamin B6 0.066mg 0.059mg Cheddar Cheese
Folate 27µg 59µg Arborio rice
Vitamin B12 1.1µg 0µg Cheddar Cheese
Vitamin K 2.4µg Cheddar Cheese
Tryptophan 0.547mg 0.027mg Cheddar Cheese
Threonine 1.044mg 0.084mg Cheddar Cheese
Isoleucine 1.206mg 0.102mg Cheddar Cheese
Leucine 1.939mg 0.195mg Cheddar Cheese
Lysine 1.025mg 0.085mg Cheddar Cheese
Methionine 0.547mg 0.056mg Cheddar Cheese
Phenylalanine 1.074mg 0.126mg Cheddar Cheese
Valine 1.404mg 0.144mg Cheddar Cheese
Histidine 0.547mg 0.056mg Cheddar Cheese
Cholesterol 99mg 0mg Arborio rice
Trans Fat 0.917g Arborio rice
Saturated Fat 18.867g 0.051g Arborio rice
Omega-3 - DHA 0.001g Cheddar Cheese
Omega-3 - EPA 0.01g Cheddar Cheese
Omega-3 - DPA 0.017g Cheddar Cheese
Monounsaturated Fat 9.246g 0.058g Cheddar Cheese
Polyunsaturated fat 1.421g 0.05g Cheddar Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheddar Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheddar Cheese Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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%
Cheddar Cheese
13%
Arborio rice
Minerals Daily Need Coverage Score
79%
Cheddar Cheese
20%
Arborio rice

Comparison summary

Which food is richer in minerals?
Cheddar Cheese
Cheddar Cheese is relatively richer in minerals
Which food is lower in glycemic index?
Cheddar Cheese
Cheddar Cheese is lower in glycemic index (difference - 69)
Which food is richer in vitamins?
Cheddar Cheese
Cheddar Cheese is relatively richer in vitamins
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 Cholesterol?
Arborio rice
Arborio rice is lower in Cholesterol (difference - 99mg)
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. Cheddar 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.