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, fats, protein, vitamin B12, selenium, and vitamin A, 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
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +317.6% |
| Contains more Vitamin B2Vitamin B2 | +520.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1100% |
| Contains more FolateFolate | +200% |
| Contains more Vitamin B1Vitamin B1 | +513.8% |
| Contains more Vitamin B3Vitamin B3 | +4240.7% |
| Contains more Vitamin B6Vitamin B6 | +86.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 18.867g | 0.26g | 85% |
| Calcium | 710mg | 3mg | 71% |
| Fats | 33.31g | 0.97g | 50% |
| Phosphorus | 455mg | 103mg | 50% |
| Vitamin B12 | 1.1µg | 0µg | 46% |
| Manganese | 0.027mg | 0.974mg | 41% |
| Selenium | 28.5µg | 5.8µg | 41% |
| Protein | 22.87g | 2.74g | 40% |
| Vitamin A | 330µg | 0µg | 37% |
| Cholesterol | 99mg | 0mg | 33% |
| Sodium | 653mg | 4mg | 28% |
| Vitamin B2 | 0.428mg | 0.069mg | 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% |
| Carbs | 3.09g | 25.58g | 7% |
| Polyunsaturated fat | 1.421g | 0.366g | 7% |
| Fiber | 0g | 1.6g | 6% |
| Iron | 0.14mg | 0.56mg | 5% |
| Folate | 27µg | 9µg | 5% |
| Vitamin E | 0.71mg | 0.17mg | 4% |
| Vitamin B6 | 0.066mg | 0.123mg | 4% |
| Vitamin D* | 24 IU | 0 IU | 3% |
| Vitamin D | 0.6µg | 0µg | 3% |
| Magnesium | 27mg | 39mg | 3% |
| Vitamin K | 2.4µg | 0.2µg | 2% |
| Omega-6 (Linoleic acid) | 0.355g | 2% | |
| Vitamin B5 | 0.41mg | 0.38mg | 1% |
| Choline | 16.5mg | 9.2mg | 1% |
| Omega-3 (ALA) | 0.011g | 1% | |
| Protein per 100 calories | 5.7g | 2.2g | N/A |
| Calories per 10 g protein | 177kcal | 449kcal | N/A |
| Weight per 100 calories | 25g | 81g | N/A |
| Unsaturated / Saturated Fat ratio | 0.57 | 2.8 | N/A |
| 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 (DPA) | 0.017g | 0g | N/A |
| Omega-6 (Eicosadienoic acid) | 0.007g | 0g | N/A |
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 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
