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  6. Brown rice vs. Cheese sandwich

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

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Significant differences between brown rice and cheese sandwich

  • The amount of phosphorus, selenium, vitamin B2, iron, calcium, vitamin B1, folate, and vitamin B6 in cheese sandwich is higher than in brown rice.
  • Cheese sandwich covers your daily phosphorus needs 40% more than brown rice.
  • 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 cheese sandwich is 54.

Specific food types used in this comparison are Rice, brown, long-grain, cooked and Crackers, wheat, sandwich, with cheese filling.

Infographic

Brown rice vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +38.5%
Contains more CalciumCalcium +6700%
Contains more PotassiumPotassium +255.8%
Contains more IronIron +367.9%
Contains more CopperCopper +50.9%
Contains more ZincZinc +22.5%
Contains more PhosphorusPhosphorus +270.9%
Contains more ManganeseManganese +11.2%
Contains more SeleniumSelenium +319%

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +101.1%
Contains more Vitamin B2Vitamin B2 +518.8%
Contains more Vitamin B3Vitamin B3 +24.4%
Contains more Vitamin B5Vitamin B5 +63.7%
Contains more Vitamin B6Vitamin B6 +112.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +611.1%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Brown rice Cheese sandwich DV% diff.
Polyunsaturated fat 0.366g 9.166g 59%
Phosphorus 103mg 382mg 40%
Fats 0.97g 25g 37%
Sodium 4mg 839mg 36%
Selenium 5.8µg 24.3µg 34%
Vitamin B2 0.069mg 0.427mg 28%
Iron 0.56mg 2.62mg 26%
Monounsaturated fat 0.369g 10.351g 25%
Calcium 3mg 204mg 20%
Calories 123kcal 497kcal 19%
Saturated fat 0.26g 4.129g 18%
Vitamin B1 0.178mg 0.358mg 15%
Protein 2.74g 9.8g 14%
Folate 9µg 64µg 14%
Vitamin B6 0.123mg 0.261mg 11%
Carbs 25.58g 58.2g 11%
Starch 24.79g 10%
Copper 0.106mg 0.16mg 6%
Fiber 1.6g 3.1g 6%
Potassium 86mg 306mg 6%
Vitamin B5 0.38mg 0.622mg 5%
Manganese 0.974mg 1.083mg 5%
Vitamin B12 0µg 0.12µg 5%
Magnesium 39mg 54mg 4%
Vitamin B3 2.561mg 3.185mg 4%
Vitamin C 0mg 1.5mg 2%
Cholesterol 0mg 7mg 2%
Vitamin A 0µg 21µg 2%
Choline 9.2mg 2%
Vitamin E 0.17mg 1%
Zinc 0.71mg 0.87mg 1%
Net carbs 23.98g 55.1g N/A
Sugar 0.24g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.033mg 0.13mg 0%
Threonine 0.095mg 0.298mg 0%
Isoleucine 0.109mg 0.383mg 0%
Leucine 0.214mg 0.698mg 0%
Lysine 0.099mg 0.344mg 0%
Methionine 0.058mg 0.167mg 0%
Phenylalanine 0.133mg 0.472mg 0%
Valine 0.151mg 0.438mg 0%
Histidine 0.066mg 0.219mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g 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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more WaterWater +2095.9%
Contains more ProteinProtein +257.7%
Contains more FatsFats +2477.3%
Contains more CarbsCarbs +127.5%
Contains more OtherOther +763.6%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -93.7%
Contains more Mono. FatMonounsaturated fat +2705.1%
Contains more Poly. FatPolyunsaturated fat +2404.4%

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.