Cheese vs. Brown rice — In-Depth Nutrition Comparison
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What are the main differences between cheese and brown rice?
- Cheese is richer in calcium, phosphorus, vitamin B12, selenium, vitamin A, and vitamin B2, while brown rice is higher in manganese.
- Cheese's daily need coverage for saturated fat is 93% higher.
- Brown rice is lower in cholesterol.
- Brown rice has a higher glycemic index (66) than cheese (0).
We used Cheese, cheddar and Rice, brown, long-grain, cooked types in this comparison.
Infographic
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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.
| Contains more CalciumCalcium | +23566.7% |
| Contains more ZincZinc | +412.7% |
| Contains more PhosphorusPhosphorus | +341.7% |
| Contains more SeleniumSelenium | +391.4% |
| Contains more MagnesiumMagnesium | +44.4% |
| Contains more PotassiumPotassium | +13.2% |
| Contains more IronIron | +300% |
| Contains more CopperCopper | +253.3% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +3507.4% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +317.6% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +520.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1100% |
| Contains more FolateFolate | +200% |
| Contains more CholineCholine | +79.3% |
| Contains more Vitamin B1Vitamin B1 | +513.8% |
| Contains more Vitamin B3Vitamin B3 | +4240.7% |
| Contains more Vitamin B6Vitamin B6 | +86.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.87 g
Fats:
33.31 g
Carbs:
3.09 g
Water:
37.02 g
Other:
3.71 g
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
| Contains more ProteinProtein | +734.7% |
| Contains more FatsFats | +3334% |
| Contains more OtherOther | +743.2% |
| Contains more CarbsCarbs | +727.8% |
| Contains more WaterWater | +89.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
18.867 g
Monounsaturated fat:
Mono. Fat
9.246 g
Polyunsaturated fat:
Poly. Fat
1.421 g
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains more Mono. FatMonounsaturated fat | +2405.7% |
| Contains more Poly. FatPolyunsaturated fat | +288.3% |
| Contains less Sat. FatSaturated fat | -98.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.26 g
Fructose:
0 g
Lactose:
0.12 g
Maltose:
0 g
Galactose:
0.1 g
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Fructose
~0g
~equal in
Maltose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 18.867g | 0.26g | 85% |
| Calcium | 710mg | 3mg | 71% |
| Phosphorus | 455mg | 103mg | 50% |
| Fats | 33.31g | 0.97g | 50% |
| Vitamin B12 | 1.1µg | 0µg | 46% |
| Selenium | 28.5µg | 5.8µg | 41% |
| Manganese | 0.027mg | 0.974mg | 41% |
| Protein | 22.87g | 2.74g | 40% |
| Vitamin A | 330µg | 0µg | 37% |
| Cholesterol | 99mg | 0mg | 33% |
| Vitamin B2 | 0.428mg | 0.069mg | 28% |
| Sodium | 653mg | 4mg | 28% |
| Zinc | 3.64mg | 0.71mg | 27% |
| Monounsaturated fat | 9.246g | 0.369g | 22% |
| Vitamin B3 | 0.059mg | 2.561mg | 16% |
| Calories | 404kcal | 123kcal | 14% |
| Vitamin B1 | 0.029mg | 0.178mg | 12% |
| Starch | 24.79g | 10% | |
| Copper | 0.03mg | 0.106mg | 8% |
| Polyunsaturated fat | 1.421g | 0.366g | 7% |
| Carbs | 3.09g | 25.58g | 7% |
| Fiber | 0g | 1.6g | 6% |
| Iron | 0.14mg | 0.56mg | 5% |
| Folate | 27µg | 9µg | 5% |
| Vitamin B6 | 0.066mg | 0.123mg | 4% |
| Vitamin E | 0.71mg | 0.17mg | 4% |
| Vitamin D | 0.6µg | 0µg | 3% |
| Magnesium | 27mg | 39mg | 3% |
| Vitamin D | 24IU | 0IU | 3% |
| Vitamin K | 2.4µg | 0.2µg | 2% |
| Vitamin B5 | 0.41mg | 0.38mg | 1% |
| Choline | 16.5mg | 9.2mg | 1% |
| Net carbs | 3.09g | 23.98g | N/A |
| Potassium | 76mg | 86mg | 0% |
| Sugar | 0.48g | 0.24g | N/A |
| Trans fat | 0.917g | 0g | N/A |
| Tryptophan | 0.547mg | 0.033mg | 0% |
| Threonine | 1.044mg | 0.095mg | 0% |
| Isoleucine | 1.206mg | 0.109mg | 0% |
| Leucine | 1.939mg | 0.214mg | 0% |
| Lysine | 1.025mg | 0.099mg | 0% |
| Methionine | 0.547mg | 0.058mg | 0% |
| Phenylalanine | 1.074mg | 0.133mg | 0% |
| Valine | 1.404mg | 0.151mg | 0% |
| Histidine | 0.547mg | 0.066mg | 0% |
| Omega-3 - EPA | 0.01g | 0g | N/A |
| Omega-3 - DHA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-3 - DPA | 0.017g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.007g | 0g | N/A |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
13%
Minerals Daily Need Coverage Score
79%
32%
Comparison summary
Which food is lower in glycemic index?
Cheese is lower in glycemic index (difference - 66)
Which food is richer in vitamins?
Cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Brown rice is lower in Cholesterol (difference - 99mg)
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 649mg)
Which food is lower in Saturated fat?
Brown rice is lower in Saturated fat (difference - 18.607g)
Which food is cheaper?
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The foods are relatively equal in price ($2)
Which food is richer in minerals?
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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.