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Edam vs. Brown rice — In-Depth Nutrition Comparison

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A recap on differences between edam and brown rice

  • Edam is higher in calcium, vitamin B12, phosphorus, zinc, vitamin B2, and vitamin A, yet brown rice is higher in manganese.
  • Edam covers your daily saturated fat needs 87% more than brown rice.
  • The amount of cholesterol in brown rice is lower.
  • The glycemic index of edam is lower.

Food varieties used in this article are Cheese, edam and Rice, brown, long-grain, cooked.

Infographic

Edam 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.
Edam
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 219% 17% 17% 12% 102% 230% 106% 1.4% 79%
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 +24266.7%
Contains more PotassiumPotassium +118.6%
Contains more ZincZinc +428.2%
Contains more PhosphorusPhosphorus +420.4%
Contains more SeleniumSelenium +150%
Contains more MagnesiumMagnesium +30%
Contains more IronIron +27.3%
Contains more CopperCopper +194.4%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +8754.5%

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.
Edam
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% 81% 4.8% 7.5% 9.3% 90% 1.5% 17% 18% 193% 5.8% 12% 8.4%
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 +41.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +463.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1050%
Contains more FolateFolate +77.8%
Contains more CholineCholine +67.4%
Contains more Vitamin B1Vitamin B1 +381.1%
Contains more Vitamin B3Vitamin B3 +3023.2%
Contains more Vitamin B5Vitamin B5 +35.2%
Contains more Vitamin B6Vitamin B6 +61.8%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edam
3
25% 28% 42% 4%
Protein: 24.99 g
Fats: 27.8 g
Carbs: 1.43 g
Water: 41.56 g
Other: 4.22 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 +812%
Contains more FatsFats +2766%
Contains more OtherOther +859.1%
Contains more CarbsCarbs +1688.8%
Contains more WaterWater +69.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edam
2
67% 31% 3%
Saturated fat: Sat. Fat 17.572 g
Monounsaturated fat: Mono. Fat 8.125 g
Polyunsaturated fat: Poly. Fat 0.665 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 +2101.9%
Contains more Poly. FatPolyunsaturated fat +81.7%
Contains less Sat. FatSaturated fat -98.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Edam 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 ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Edam Brown rice DV% diff.
Saturated fat 17.572g 0.26g 79%
Calcium 731mg 3mg 73%
Vitamin B12 1.54µg 0µg 64%
Phosphorus 536mg 103mg 62%
Protein 24.99g 2.74g 45%
Manganese 0.011mg 0.974mg 42%
Fats 27.8g 0.97g 41%
Sodium 812mg 4mg 35%
Cholesterol 89mg 0mg 30%
Zinc 3.75mg 0.71mg 28%
Vitamin A 243µg 0µg 27%
Vitamin B2 0.389mg 0.069mg 25%
Monounsaturated fat 8.125g 0.369g 19%
Selenium 14.5µg 5.8µg 16%
Vitamin B3 0.082mg 2.561mg 15%
Calories 357kcal 123kcal 12%
Vitamin B1 0.037mg 0.178mg 12%
Starch 24.79g 10%
Copper 0.036mg 0.106mg 8%
Carbs 1.43g 25.58g 8%
Fiber 0g 1.6g 6%
Vitamin B6 0.076mg 0.123mg 4%
Vitamin D 0.5µg 0µg 3%
Potassium 188mg 86mg 3%
Vitamin D 20IU 0IU 3%
Polyunsaturated fat 0.665g 0.366g 2%
Iron 0.44mg 0.56mg 2%
Magnesium 30mg 39mg 2%
Vitamin B5 0.281mg 0.38mg 2%
Vitamin K 2.3µg 0.2µg 2%
Folate 16µg 9µg 2%
Choline 15.4mg 9.2mg 1%
Net carbs 1.43g 23.98g N/A
Sugar 1.43g 0.24g N/A
Vitamin E 0.24mg 0.17mg 0%
Tryptophan 0.352mg 0.033mg 0%
Threonine 0.932mg 0.095mg 0%
Isoleucine 1.308mg 0.109mg 0%
Leucine 2.57mg 0.214mg 0%
Lysine 2.66mg 0.099mg 0%
Methionine 0.721mg 0.058mg 0%
Phenylalanine 1.434mg 0.133mg 0%
Valine 1.81mg 0.151mg 0%
Histidine 1.034mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edam 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
34%
Edam
13%
Brown rice
Minerals Daily Need Coverage Score
80%
Edam
32%
Brown rice

Comparison summary

Which food is lower in glycemic index?
Edam
Edam is lower in glycemic index (difference - 39)
Which food is richer in vitamins?
Edam
Edam is relatively richer in vitamins
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 1.19g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 808mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 17.312g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $0.6)
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. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/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.