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  6. Brown rice vs. Cheddar Cheese

Brown rice vs. Cheddar Cheese — In-Depth Nutrition Comparison

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What are the main differences between Brown rice and Cheddar Cheese?

  • Brown rice is richer in Manganese, while Cheddar Cheese is higher in Calcium, Phosphorus, Vitamin B12, Selenium, Vitamin A RAE, and Vitamin B2.
  • Cheddar Cheese's daily need coverage for Saturated Fat is 93% higher.
  • Cheddar Cheese has 36 times less Manganese than Brown rice. Brown rice has 0.974mg of Manganese, while Cheddar 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 Cheddar 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.
Brown rice
Brown rice
6
:
4
Cheddar Cheese
Cheddar Cheese
Contains more Iron +300%
Contains more Magnesium +44.4%
Contains more Potassium +13.2%
Contains less Sodium -99.4%
Contains more Copper +253.3%
Contains more Manganese +3507.4%
Contains more Calcium +23566.7%
Contains more Phosphorus +341.7%
Contains more Zinc +412.7%
Contains more Selenium +391.4%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Cheddar Cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Contains more Iron +300%
Contains more Magnesium +44.4%
Contains more Potassium +13.2%
Contains less Sodium -99.4%
Contains more Copper +253.3%
Contains more Manganese +3507.4%
Contains more Calcium +23566.7%
Contains more Phosphorus +341.7%
Contains more Zinc +412.7%
Contains more Selenium +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.
Brown rice
Brown rice
3
:
8
Cheddar Cheese
Cheddar Cheese
Contains more Vitamin B1 +513.8%
Contains more Vitamin B3 +4240.7%
Contains more Vitamin B6 +86.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +317.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +520.3%
Contains more Folate +200%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1100%
Equal in Vitamin B5 - 0.41
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Cheddar Cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Contains more Vitamin B1 +513.8%
Contains more Vitamin B3 +4240.7%
Contains more Vitamin B6 +86.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +317.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +520.3%
Contains more Folate +200%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1100%
Equal in Vitamin B5 - 0.41

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
2
:
3
Cheddar Cheese
Cheddar Cheese
Contains more Carbs +727.8%
Contains more Water +89.8%
Contains more Protein +734.7%
Contains more Fats +3334%
Contains more Other +743.2%
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Cheddar Cheese
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 Carbs +727.8%
Contains more Water +89.8%
Contains more Protein +734.7%
Contains more Fats +3334%
Contains more Other +743.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
1
:
2
Cheddar Cheese
Cheddar Cheese
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +2405.7%
Contains more Polyunsaturated fat +288.3%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Cheddar Cheese
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +2405.7%
Contains more Polyunsaturated fat +288.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Brown rice
Brown rice
2
:
3
Cheddar Cheese
Cheddar Cheese
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%
Brown rice
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cheddar Cheese
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 Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%

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 Cheddar Cheese
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Cheddar Cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
Brown rice
35%
Cheddar Cheese
Minerals Daily Need Coverage Score
32%
Brown rice
79%
Cheddar Cheese

Comparison summary

Which food is lower in glycemic index?
Cheddar Cheese
Cheddar Cheese is lower in glycemic index (difference - 66)
Which food is richer in vitamins?
Cheddar Cheese
Cheddar Cheese is relatively richer in vitamins
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 Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 99mg)
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. Cheddar 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.