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  6. Brown rice vs. American cheese

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

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Significant differences between brown rice and American cheese

  • Brown rice has more manganese; however, American cheese is richer in calcium, phosphorus, vitamin B12, selenium, vitamin A, and zinc.
  • American cheese covers your daily calcium needs 104% more than brown rice.
  • American cheese has 24 times less manganese than brown rice. Brown rice has 0.974mg of manganese, while American cheese has 0.041mg.
  • Brown rice contains less saturated fat.
  • Brown rice has a higher glycemic index. The glycemic index of brown rice is 66, while the glycemic index of American cheese is 27.

Specific food types used in this comparison are Rice, brown, long-grain, cooked and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Brown rice vs American cheese 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more MagnesiumMagnesium +50%
Contains more CopperCopper +130.4%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +2275.6%
Contains more CalciumCalcium +34733.3%
Contains more PotassiumPotassium +53.5%
Contains more IronIron +12.5%
Contains more ZincZinc +250.7%
Contains more PhosphorusPhosphorus +522.3%
Contains more SeleniumSelenium +248.3%

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% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin B1Vitamin B1 +1086.7%
Contains more Vitamin B3Vitamin B3 +3269.7%
Contains more Vitamin B6Vitamin B6 +127.8%
Contains more FolateFolate +12.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +370.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +239.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1200%
Contains more CholineCholine +293.5%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.403mg

All nutrients comparison - raw data values

Nutrient Brown rice American cheese DV% diff.
Calcium 3mg 1045mg 104%
Saturated fat 0.26g 18.057g 81%
Phosphorus 103mg 641mg 77%
Sodium 4mg 1671mg 72%
Vitamin B12 0µg 1.5µg 63%
Fats 0.97g 31.79g 47%
Manganese 0.974mg 0.041mg 41%
Cholesterol 0mg 100mg 33%
Protein 2.74g 18.13g 31%
Vitamin A 0µg 250µg 28%
Selenium 5.8µg 20.2µg 26%
Monounsaturated fat 0.369g 8.236g 20%
Zinc 0.71mg 2.49mg 16%
Vitamin B3 2.561mg 0.076mg 16%
Vitamin B1 0.178mg 0.015mg 14%
Vitamin B2 0.069mg 0.234mg 13%
Calories 123kcal 371kcal 12%
Starch 24.79g 10%
Copper 0.106mg 0.046mg 7%
Carbs 25.58g 3.7g 7%
Fiber 1.6g 0g 6%
Polyunsaturated fat 0.366g 1.286g 6%
Choline 9.2mg 36.2mg 5%
Vitamin B6 0.123mg 0.054mg 5%
Vitamin E 0.17mg 0.8mg 4%
Vitamin D 0µg 0.6µg 3%
Magnesium 39mg 26mg 3%
Vitamin D 0IU 23IU 3%
Vitamin K 0.2µg 2.6µg 2%
Iron 0.56mg 0.63mg 1%
Potassium 86mg 132mg 1%
Net carbs 23.98g 3.7g N/A
Sugar 0.24g 2.26g N/A
Vitamin B5 0.38mg 0.403mg 0%
Folate 9µg 8µg 0%
Trans fat 0g 1.144g N/A
Tryptophan 0.033mg 0.232mg 0%
Threonine 0.095mg 0.772mg 0%
Isoleucine 0.109mg 0.938mg 0%
Leucine 0.214mg 1.716mg 0%
Lysine 0.099mg 1.516mg 0%
Methionine 0.058mg 0.475mg 0%
Phenylalanine 0.133mg 0.939mg 0%
Valine 0.151mg 1.187mg 0%
Histidine 0.066mg 0.546mg 0%
Omega-3 - EPA 0g 0.012g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.011g 0.137g N/A
Omega-3 - DPA 0g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.033g N/A
Omega-6 - Eicosadienoic acid 0g 0.009g N/A
Omega-6 - Linoleic acid 0.355g 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more CarbsCarbs +591.4%
Contains more WaterWater +77.4%
Contains more ProteinProtein +561.7%
Contains more FatsFats +3177.3%
Contains more OtherOther +1438.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +2132%
Contains more Poly. FatPolyunsaturated fat +251.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.