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  6. Gouda cheese vs. Brown rice

Gouda cheese vs. Brown rice — In-Depth Nutrition Comparison

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How are gouda cheese and brown rice different?

  • Gouda cheese is higher in calcium, vitamin B12, phosphorus, zinc, vitamin B2, and selenium; however, brown rice is richer in manganese.
  • Daily need coverage for saturated fat for gouda cheese is 87% higher.
  • Brown rice has less cholesterol.
  • Gouda cheese has a lower glycemic index (0) than brown rice (66).

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

Infographic

Gouda 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 210% 11% 9% 12% 106% 234% 107% 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 +23233.3%
Contains more PotassiumPotassium +40.7%
Contains more ZincZinc +449.3%
Contains more PhosphorusPhosphorus +430.1%
Contains more SeleniumSelenium +150%
Contains more MagnesiumMagnesium +34.5%
Contains more IronIron +133.3%
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.
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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 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 +384.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1050%
Contains more FolateFolate +133.3%
Contains more CholineCholine +67.4%
Contains more Vitamin B1Vitamin B1 +493.3%
Contains more Vitamin B3Vitamin B3 +3965.1%
Contains more Vitamin B5Vitamin B5 +11.8%
Contains more Vitamin B6Vitamin B6 +53.8%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 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 +810.2%
Contains more FatsFats +2728.9%
Contains more OtherOther +795.5%
Contains more CarbsCarbs +1052.3%
Contains more WaterWater +69.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 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 +1999.5%
Contains more Poly. FatPolyunsaturated fat +79.5%
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.
Gouda 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 Gouda cheese Brown rice DV% diff.
Saturated fat 17.614g 0.26g 79%
Calcium 700mg 3mg 70%
Vitamin B12 1.54µg 0µg 64%
Phosphorus 546mg 103mg 63%
Protein 24.94g 2.74g 44%
Manganese 0.011mg 0.974mg 42%
Fats 27.44g 0.97g 41%
Cholesterol 114mg 0mg 38%
Sodium 819mg 4mg 35%
Zinc 3.9mg 0.71mg 29%
Vitamin B2 0.334mg 0.069mg 20%
Monounsaturated fat 7.747g 0.369g 18%
Vitamin A 165µg 0µg 18%
Vitamin B3 0.063mg 2.561mg 16%
Selenium 14.5µg 5.8µg 16%
Calories 356kcal 123kcal 12%
Vitamin B1 0.03mg 0.178mg 12%
Starch 24.79g 10%
Carbs 2.22g 25.58g 8%
Copper 0.036mg 0.106mg 8%
Fiber 0g 1.6g 6%
Iron 0.24mg 0.56mg 4%
Vitamin D 0.5µg 0µg 3%
Folate 21µg 9µg 3%
Vitamin B6 0.08mg 0.123mg 3%
Vitamin D 20IU 0IU 3%
Vitamin K 2.3µg 0.2µg 2%
Polyunsaturated fat 0.657g 0.366g 2%
Magnesium 29mg 39mg 2%
Choline 15.4mg 9.2mg 1%
Vitamin B5 0.34mg 0.38mg 1%
Potassium 121mg 86mg 1%
Net carbs 2.22g 23.98g N/A
Sugar 2.22g 0.24g N/A
Vitamin E 0.24mg 0.17mg 0%
Tryptophan 0.352mg 0.033mg 0%
Threonine 0.93mg 0.095mg 0%
Isoleucine 1.306mg 0.109mg 0%
Leucine 2.564mg 0.214mg 0%
Lysine 2.654mg 0.099mg 0%
Methionine 0.719mg 0.058mg 0%
Phenylalanine 1.431mg 0.133mg 0%
Valine 1.806mg 0.151mg 0%
Histidine 1.032mg 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
Gouda 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
32%
Gouda cheese
13%
Brown rice
Minerals Daily Need Coverage Score
79%
Gouda cheese
32%
Brown rice

Comparison summary

Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 66)
Which food is richer in vitamins?
Gouda cheese
Gouda cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 114mg)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 1.98g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 815mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 17.354g)
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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.