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  6. Cheese vs. Brown rice

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.

We used Cheese, cheddar and Rice, brown, long-grain, cooked types in this comparison.

Infographic

Cheese vs Brown 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
4
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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.
Cheese
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% 75% 14% 18% 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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.38mg

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
3% 26% 70%
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
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
26% 37% 37%
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
Cheese
Cheese
3
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
99%
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.
Cheese Brown rice
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 Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cheese Brown rice Opinion
Calories 404kcal 123kcal Cheese
Protein 22.87g 2.74g Cheese
Fats 33.31g 0.97g Cheese
Net carbs 3.09g 23.98g Brown rice
Carbs 3.09g 25.58g Brown rice
Cholesterol 99mg 0mg Brown rice
Vitamin D 24IU 0IU Cheese
Magnesium 27mg 39mg Brown rice
Calcium 710mg 3mg Cheese
Potassium 76mg 86mg Brown rice
Iron 0.14mg 0.56mg Brown rice
Sugar 0.48g 0.24g Brown rice
Fiber 0g 1.6g Brown rice
Copper 0.03mg 0.106mg Brown rice
Zinc 3.64mg 0.71mg Cheese
Starch 24.79g Brown rice
Phosphorus 455mg 103mg Cheese
Sodium 653mg 4mg Brown rice
Vitamin A 1242IU 0IU Cheese
Vitamin A 330µg 0µg Cheese
Vitamin E 0.71mg 0.17mg Cheese
Vitamin D 0.6µg 0µg Cheese
Manganese 0.027mg 0.974mg Brown rice
Selenium 28.5µg 5.8µg Cheese
Vitamin B1 0.029mg 0.178mg Brown rice
Vitamin B2 0.428mg 0.069mg Cheese
Vitamin B3 0.059mg 2.561mg Brown rice
Vitamin B5 0.41mg 0.38mg Cheese
Vitamin B6 0.066mg 0.123mg Brown rice
Vitamin B12 1.1µg 0µg Cheese
Vitamin K 2.4µg 0.2µg Cheese
Folate 27µg 9µg Cheese
Trans Fat 0.917g 0g Brown rice
Choline 16.5mg 9.2mg Cheese
Saturated Fat 18.867g 0.26g Brown rice
Monounsaturated Fat 9.246g 0.369g Cheese
Polyunsaturated fat 1.421g 0.366g Cheese
Tryptophan 0.547mg 0.033mg Cheese
Threonine 1.044mg 0.095mg Cheese
Isoleucine 1.206mg 0.109mg Cheese
Leucine 1.939mg 0.214mg Cheese
Lysine 1.025mg 0.099mg Cheese
Methionine 0.547mg 0.058mg Cheese
Phenylalanine 1.074mg 0.133mg Cheese
Valine 1.404mg 0.151mg Cheese
Histidine 0.547mg 0.066mg Cheese
Omega-3 - EPA 0.01g 0g Cheese
Omega-3 - DHA 0.001g 0g Cheese
Omega-3 - ALA 0.011g Brown rice
Omega-3 - DPA 0.017g 0g Cheese
Omega-6 - Eicosadienoic acid 0.007g 0g Cheese
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese Brown 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
33%
Cheese
13%
Brown rice
Minerals Daily Need Coverage Score
79%
Cheese
32%
Brown rice

Comparison summary

Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 66)
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 99mg)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 649mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 18.607g)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
Which food is richer in minerals?
?
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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.