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

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A recap on differences between brown rice and romano cheese

Brown rice is higher in manganese, yet romano cheese is higher in calcium, phosphorus, vitamin B12, vitamin B2, zinc, and selenium.
Romano cheese covers your daily calcium needs 106% more than brown rice.
Brown rice contains 49 times more manganese than romano cheese. While brown rice contains 0.974mg of manganese, romano cheese contains only 0.02mg.
The amount of saturated fat in brown rice is lower.
The glycemic index of romano cheese is lower.

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

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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

Romano cheese

Contains more CopperCopper	+253.3%
Contains less SodiumSodium	-99.7%
Contains more ManganeseManganese	+4770%

Contains more CalciumCalcium	+35366.7%
Contains more IronIron	+37.5%
Contains more ZincZinc	+263.4%
Contains more PhosphorusPhosphorus	+637.9%
Contains more SeleniumSelenium	+150%

~equal in Magnesium ~41mg

~equal in Potassium ~86mg

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

Romano cheese

Contains more Vitamin B1Vitamin B1	+381.1%
Contains more Vitamin B3Vitamin B3	+3226%
Contains more Vitamin B6Vitamin B6	+44.7%
Contains more FolateFolate	+28.6%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+35.3%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+436.2%
Contains more Vitamin B5Vitamin B5	+11.6%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+1000%
Contains more CholineCholine	+67.4%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	3mg	1064mg	106%
Phosphorus	103mg	760mg	94%
Saturated fat	0.26g	17.115g	77%
Sodium	4mg	1433mg	62%
Protein	2.74g	31.8g	58%
Vitamin B12	0µg	1.12µg	47%
Manganese	0.974mg	0.02mg	41%
Fats	0.97g	26.94g	40%
Cholesterol	0mg	104mg	35%
Vitamin B2	0.069mg	0.37mg	23%
Monounsaturated fat	0.369g	7.838g	19%
Zinc	0.71mg	2.58mg	17%
Vitamin B3	2.561mg	0.077mg	16%
Selenium	5.8µg	14.5µg	16%
Calories	123kcal	387kcal	13%
Vitamin B1	0.178mg	0.037mg	12%
Vitamin A	0µg	96µg	11%
Starch	24.79g		10%
Copper	0.106mg	0.03mg	8%
Carbs	25.58g	3.63g	7%
Fiber	1.6g	0g	6%
Vitamin D	0IU	20IU	3%
Vitamin D	0µg	0.5µg	3%
Iron	0.56mg	0.77mg	3%
Vitamin B6	0.123mg	0.085mg	3%
Polyunsaturated fat	0.366g	0.593g	2%
Vitamin K	0.2µg	2.2µg	2%
Folate	9µg	7µg	1%
Choline	9.2mg	15.4mg	1%
Vitamin B5	0.38mg	0.424mg	1%
Net carbs	23.98g	3.63g	N/A
Magnesium	39mg	41mg	0%
Potassium	86mg	86mg	0%
Sugar	0.24g	0.73g	N/A
Vitamin E	0.17mg	0.23mg	0%
Tryptophan	0.033mg	0.429mg	0%
Threonine	0.095mg	1.171mg	0%
Isoleucine	0.109mg	1.685mg	0%
Leucine	0.214mg	3.071mg	0%
Lysine	0.099mg	2.941mg	0%
Methionine	0.058mg	0.852mg	0%
Phenylalanine	0.133mg	1.71mg	0%
Valine	0.151mg	2.183mg	0%
Histidine	0.066mg	1.231mg	0%
Omega-3 - ALA	0.011g		N/A
Omega-6 - Linoleic acid	0.355g		N/A