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Cheese vs. Wild rice raw — In-Depth Nutrition Comparison

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What are the differences between cheese and wild rice raw?

  • Cheese is higher in calcium, selenium, and vitamin B12; however, wild rice raw is richer in manganese, copper, vitamin B3, and magnesium.
  • Cheese's daily need coverage for saturated fat is 94% more.
  • Wild rice raw has less cholesterol.
  • Cheese has a lower glycemic index (0) than wild rice raw (57).

We used Cheese, cheddar and Wild rice, raw types in this article.

Infographic

Cheese vs Wild rice raw 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
2
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +3281%
Contains more SeleniumSelenium +917.9%
Contains more MagnesiumMagnesium +555.6%
Contains more PotassiumPotassium +461.8%
Contains more IronIron +1300%
Contains more CopperCopper +1646.7%
Contains more ZincZinc +63.7%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +4822.2%
~equal in Phosphorus ~433mg

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
5
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% 110% 14% 9% 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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin AVitamin A +32900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +63.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +26.3%
Contains more Vitamin EVitamin E +15.5%
Contains more Vitamin B1Vitamin B1 +296.6%
Contains more Vitamin B3Vitamin B3 +11311.9%
Contains more Vitamin B5Vitamin B5 +162%
Contains more Vitamin B6Vitamin B6 +492.4%
Contains more FolateFolate +251.9%
Contains more CholineCholine +112.1%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Wild rice raw DV% diff.
Saturated fat 18.867g 0.156g 85%
Calcium 710mg 21mg 69%
Manganese 0.027mg 1.329mg 57%
Copper 0.03mg 0.524mg 55%
Fats 33.31g 1.08g 50%
Selenium 28.5µg 2.8µg 47%
Vitamin B12 1.1µg 0µg 46%
Vitamin B3 0.059mg 6.733mg 42%
Vitamin A 330µg 1µg 37%
Magnesium 27mg 177mg 36%
Cholesterol 99mg 0mg 33%
Sodium 653mg 7mg 28%
Fiber 0g 6.2g 25%
Vitamin B6 0.066mg 0.391mg 25%
Carbs 3.09g 74.9g 24%
Iron 0.14mg 1.96mg 23%
Monounsaturated fat 9.246g 0.159g 23%
Zinc 3.64mg 5.96mg 21%
Folate 27µg 95µg 17%
Protein 22.87g 14.73g 16%
Vitamin B2 0.428mg 0.262mg 13%
Vitamin B5 0.41mg 1.074mg 13%
Potassium 76mg 427mg 10%
Vitamin B1 0.029mg 0.115mg 7%
Polyunsaturated fat 1.421g 0.676g 5%
Phosphorus 455mg 433mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 24IU 0IU 3%
Choline 16.5mg 35mg 3%
Calories 404kcal 357kcal 2%
Vitamin E 0.71mg 0.82mg 1%
Net carbs 3.09g 68.7g N/A
Sugar 0.48g 2.5g N/A
Vitamin K 2.4µg 1.9µg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.179mg 0%
Threonine 1.044mg 0.469mg 0%
Isoleucine 1.206mg 0.618mg 0%
Leucine 1.939mg 1.018mg 0%
Lysine 1.025mg 0.629mg 0%
Methionine 0.547mg 0.438mg 0%
Phenylalanine 1.074mg 0.721mg 0%
Valine 1.404mg 0.858mg 0%
Histidine 0.547mg 0.384mg 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
4
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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +55.3%
Contains more FatsFats +2984.3%
Contains more WaterWater +377.1%
Contains more OtherOther +142.5%
Contains more CarbsCarbs +2323.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +5715.1%
Contains more Poly. FatPolyunsaturated fat +110.2%
Contains less Sat. FatSaturated fat -99.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
100%
Starch: 0 g
Sucrose: 0.67 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 SucroseSucrose +∞%
~equal in Starch ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.