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  6. Brown rice vs. Goat cheese

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

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The main differences between brown rice and goat cheese

  • Brown rice is richer in manganese, yet goat cheese is richer in copper, vitamin B2, phosphorus, calcium, vitamin A, and iron.
  • Daily need coverage for saturated fat for goat cheese is 102% higher.
  • Brown rice contains 10 times more manganese than goat cheese. Brown rice contains 0.974mg of manganese, while goat cheese contains 0.093mg.
  • Brown rice contains less saturated fat.
  • Goat cheese has a lower glycemic index than brown rice.

Food types used in this article are Rice, brown, long-grain, cooked and Cheese, goat, semisoft type.

Infographic

Brown rice vs Goat 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more MagnesiumMagnesium +34.5%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +947.3%
Contains more SeleniumSelenium +52.6%
Contains more CalciumCalcium +9833.3%
Contains more PotassiumPotassium +83.7%
Contains more IronIron +189.3%
Contains more CopperCopper +432.1%
Contains more PhosphorusPhosphorus +264.1%
~equal in Zinc ~0.66mg

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin B1Vitamin B1 +147.2%
Contains more Vitamin B3Vitamin B3 +123.1%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B6Vitamin B6 +105%
Contains more FolateFolate +350%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +52.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +879.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1150%
Contains more CholineCholine +67.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Brown rice Goat cheese DV% diff.
Saturated fat 0.26g 20.639g 93%
Copper 0.106mg 0.564mg 51%
Vitamin B2 0.069mg 0.676mg 47%
Vitamin A 0µg 407µg 45%
Fats 0.97g 29.84g 44%
Phosphorus 103mg 375mg 39%
Manganese 0.974mg 0.093mg 38%
Protein 2.74g 21.58g 38%
Calcium 3mg 298mg 30%
Cholesterol 0mg 79mg 26%
Sodium 4mg 415mg 18%
Monounsaturated fat 0.369g 6.808g 16%
Iron 0.56mg 1.62mg 13%
Calories 123kcal 364kcal 12%
Starch 24.79g 10%
Vitamin B3 2.561mg 1.148mg 9%
Vitamin B12 0µg 0.22µg 9%
Vitamin B1 0.178mg 0.072mg 9%
Carbs 25.58g 0.12g 8%
Fiber 1.6g 0g 6%
Vitamin B6 0.123mg 0.06mg 5%
Selenium 5.8µg 3.8µg 4%
Vitamin B5 0.38mg 0.19mg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 22IU 3%
Polyunsaturated fat 0.366g 0.709g 2%
Potassium 86mg 158mg 2%
Magnesium 39mg 29mg 2%
Vitamin K 0.2µg 2.5µg 2%
Folate 9µg 2µg 2%
Choline 9.2mg 15.4mg 1%
Vitamin E 0.17mg 0.26mg 1%
Net carbs 23.98g 0.12g N/A
Sugar 0.24g 0.12g N/A
Zinc 0.71mg 0.66mg 0%
Tryptophan 0.033mg 0.227mg 0%
Threonine 0.095mg 0.805mg 0%
Isoleucine 0.109mg 0.893mg 0%
Leucine 0.214mg 1.861mg 0%
Lysine 0.099mg 1.549mg 0%
Methionine 0.058mg 0.575mg 0%
Phenylalanine 0.133mg 0.859mg 0%
Valine 0.151mg 1.485mg 0%
Histidine 0.066mg 0.589mg 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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +21216.7%
Contains more WaterWater +54.4%
Contains more ProteinProtein +687.6%
Contains more FatsFats +2976.3%
Contains more OtherOther +568.2%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +1745%
Contains more Poly. FatPolyunsaturated fat +93.7%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.