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  6. Brown rice vs. Cheese

Brown rice vs. Cheese — In-Depth Nutrition Comparison

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What are the main differences between Brown rice and Cheese?

  • Brown rice is richer in Manganese, while Cheese is higher in Calcium, Phosphorus, Vitamin B12, Selenium, Vitamin A RAE, and Vitamin B2.
  • Cheese's daily need coverage for Saturated Fat is 93% higher.
  • Cheese has 36 times less Manganese than Brown rice. Brown rice has 0.974mg of Manganese, while Cheese has 0.027mg.
  • Brown rice is lower in Saturated Fat.

We used Rice, brown, long-grain, cooked and Cheese, cheddar types in this comparison.

Infographic

Brown rice vs 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%
Cheese
Cheese
4
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%
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%
Contains more CalciumCalcium +23566.7%
Contains more ZincZinc +412.7%
Contains more PhosphorusPhosphorus +341.7%
Contains more SeleniumSelenium +391.4%

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%
Cheese
Cheese
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% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin B1Vitamin B1 +513.8%
Contains more Vitamin B3Vitamin B3 +4240.7%
Contains more Vitamin B6Vitamin B6 +86.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +317.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +520.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1100%
Contains more FolateFolate +200%
Contains more CholineCholine +79.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.41mg

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
Cheese
Cheese
3
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
Contains more CarbsCarbs +727.8%
Contains more WaterWater +89.8%
Contains more ProteinProtein +734.7%
Contains more FatsFats +3334%
Contains more OtherOther +743.2%

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
Cheese
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
Contains less Sat. FatSaturated Fat -98.6%
Contains more Mono. FatMonounsaturated Fat +2405.7%
Contains more Poly. FatPolyunsaturated fat +288.3%

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
Cheese
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
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Fructose ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brown rice Cheese
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 Brown rice Cheese Opinion
Calories 123kcal 404kcal Cheese
Protein 2.74g 22.87g Cheese
Fats 0.97g 33.31g Cheese
Net carbs 23.98g 3.09g Brown rice
Carbs 25.58g 3.09g Brown rice
Cholesterol 0mg 99mg Brown rice
Vitamin D 0IU 24IU Cheese
Magnesium 39mg 27mg Brown rice
Calcium 3mg 710mg Cheese
Potassium 86mg 76mg Brown rice
Iron 0.56mg 0.14mg Brown rice
Sugar 0.24g 0.48g Brown rice
Fiber 1.6g 0g Brown rice
Copper 0.106mg 0.03mg Brown rice
Zinc 0.71mg 3.64mg Cheese
Starch 24.79g Brown rice
Phosphorus 103mg 455mg Cheese
Sodium 4mg 653mg Brown rice
Vitamin A 0IU 1242IU Cheese
Vitamin A RAE 0µg 330µg Cheese
Vitamin E 0.17mg 0.71mg Cheese
Vitamin D 0µg 0.6µg Cheese
Manganese 0.974mg 0.027mg Brown rice
Selenium 5.8µg 28.5µg Cheese
Vitamin B1 0.178mg 0.029mg Brown rice
Vitamin B2 0.069mg 0.428mg Cheese
Vitamin B3 2.561mg 0.059mg Brown rice
Vitamin B5 0.38mg 0.41mg Cheese
Vitamin B6 0.123mg 0.066mg Brown rice
Vitamin B12 0µg 1.1µg Cheese
Vitamin K 0.2µg 2.4µg Cheese
Folate 9µg 27µg Cheese
Trans Fat 0g 0.917g Brown rice
Choline 9.2mg 16.5mg Cheese
Saturated Fat 0.26g 18.867g Brown rice
Monounsaturated Fat 0.369g 9.246g Cheese
Polyunsaturated fat 0.366g 1.421g Cheese
Tryptophan 0.033mg 0.547mg Cheese
Threonine 0.095mg 1.044mg Cheese
Isoleucine 0.109mg 1.206mg Cheese
Leucine 0.214mg 1.939mg Cheese
Lysine 0.099mg 1.025mg Cheese
Methionine 0.058mg 0.547mg Cheese
Phenylalanine 0.133mg 1.074mg Cheese
Valine 0.151mg 1.404mg Cheese
Histidine 0.066mg 0.547mg Cheese
Omega-3 - EPA 0g 0.01g Cheese
Omega-3 - DHA 0g 0.001g Cheese
Omega-3 - ALA 0.011g Brown rice
Omega-3 - DPA 0g 0.017g Cheese
Omega-6 - Eicosadienoic acid 0g 0.007g Cheese
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Cheese
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
13%
Brown rice
33%
Cheese
Minerals Daily Need Coverage Score
32%
Brown rice
79%
Cheese

Comparison summary

Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 66)
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 99mg)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 649mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 18.607g)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.