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Cheese vs. Rice — In-Depth Nutrition Comparison

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The main differences between cheese and rice

  • Cheese is richer than rice in calcium, phosphorus, vitamin B12, selenium, vitamin B2, zinc, and vitamin A.
  • Daily need coverage for saturated fat for cheese is 94% higher.
  • Rice contains less cholesterol.
  • Cheese has a lower glycemic index than rice.

Food types used in this article are Cheese, cheddar and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Cheese vs 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
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%
Rice
Rice
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +7000%
Contains more PotassiumPotassium +117.1%
Contains more ZincZinc +642.9%
Contains more PhosphorusPhosphorus +958.1%
Contains more SeleniumSelenium +280%
Contains more IronIron +757.1%
Contains more CopperCopper +130%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +1648.1%

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
Cheese
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Rice
Rice
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1675%
Contains more Vitamin B2Vitamin B2 +3192.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +462.1%
Contains more Vitamin B3Vitamin B3 +2401.7%
Contains more Vitamin B6Vitamin B6 +40.9%
Contains more FolateFolate +114.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.39mg

All nutrients comparison - raw data values

Nutrient Cheese Rice DV% diff.
Saturated fat 18.867g 0.077g 85%
Calcium 710mg 10mg 70%
Phosphorus 455mg 43mg 59%
Fats 33.31g 0.28g 51%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 2.69g 40%
Selenium 28.5µg 7.5µg 38%
Vitamin A 330µg 0µg 37%
Cholesterol 99mg 0mg 33%
Vitamin B2 0.428mg 0.013mg 32%
Zinc 3.64mg 0.49mg 29%
Sodium 653mg 1mg 28%
Monounsaturated fat 9.246g 0.088g 23%
Manganese 0.027mg 0.472mg 19%
Calories 404kcal 130kcal 14%
Iron 0.14mg 1.2mg 13%
Vitamin B1 0.029mg 0.163mg 11%
Vitamin B3 0.059mg 1.476mg 9%
Polyunsaturated fat 1.421g 0.076g 9%
Carbs 3.09g 28.17g 8%
Folate 27µg 58µg 8%
Magnesium 27mg 12mg 4%
Copper 0.03mg 0.069mg 4%
Vitamin E 0.71mg 0.04mg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Choline 16.5mg 2.1mg 3%
Fiber 0g 0.4g 2%
Vitamin B6 0.066mg 0.093mg 2%
Vitamin K 2.4µg 0µg 2%
Potassium 76mg 35mg 1%
Protein per 100 calories 5.7g 2.1g N/A
Calories per 10 g protein 177kcal 483kcal N/A
Weight per 100 calories 25g 77g N/A
Unsaturated / Saturated Fat ratio 0.57 2.1 N/A
Net carbs 3.09g 27.77g N/A
Sugar 0.48g 0.05g N/A
Vitamin B5 0.41mg 0.39mg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.031mg 0%
Threonine 1.044mg 0.096mg 0%
Isoleucine 1.206mg 0.116mg 0%
Leucine 1.939mg 0.222mg 0%
Lysine 1.025mg 0.097mg 0%
Methionine 0.547mg 0.063mg 0%
Phenylalanine 1.074mg 0.144mg 0%
Valine 1.404mg 0.164mg 0%
Histidine 0.547mg 0.063mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
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
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +750.2%
Contains more FatsFats +11796.4%
Contains more OtherOther +783.3%
Contains more CarbsCarbs +811.7%
Contains more WaterWater +84.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +10406.8%
Contains more Poly. FatPolyunsaturated fat +1769.7%
Contains less Sat. FatSaturated fat -99.6%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.