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

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How are brown rice and gouda cheese different?

Brown rice is higher in manganese; however, gouda cheese is richer in calcium, vitamin B12, phosphorus, zinc, vitamin B2, and selenium.
Daily need coverage for saturated fat for gouda cheese is 87% higher.
Brown rice contains 89 times more manganese than gouda cheese. While brown rice contains 0.974mg of manganese, gouda cheese contains only 0.011mg.
Brown rice has less saturated fat.
Gouda cheese has a lower glycemic index (0) than brown rice (66).

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

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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

Gouda cheese

Contains more MagnesiumMagnesium	+34.5%
Contains more IronIron	+133.3%
Contains more CopperCopper	+194.4%
Contains less SodiumSodium	-99.5%
Contains more ManganeseManganese	+8754.5%

Contains more CalciumCalcium	+23233.3%
Contains more PotassiumPotassium	+40.7%
Contains more ZincZinc	+449.3%
Contains more PhosphorusPhosphorus	+430.1%
Contains more SeleniumSelenium	+150%

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

Gouda cheese

Contains more Vitamin B1Vitamin B1	+493.3%
Contains more Vitamin B3Vitamin B3	+3965.1%
Contains more Vitamin B5Vitamin B5	+11.8%
Contains more Vitamin B6Vitamin B6	+53.8%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+41.2%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+384.1%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+1050%
Contains more FolateFolate	+133.3%
Contains more CholineCholine	+67.4%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.26g	17.614g	79%
Calcium	3mg	700mg	70%
Vitamin B12	0µg	1.54µg	64%
Phosphorus	103mg	546mg	63%
Protein	2.74g	24.94g	44%
Manganese	0.974mg	0.011mg	42%
Fats	0.97g	27.44g	41%
Cholesterol	0mg	114mg	38%
Sodium	4mg	819mg	35%
Zinc	0.71mg	3.9mg	29%
Vitamin B2	0.069mg	0.334mg	20%
Monounsaturated fat	0.369g	7.747g	18%
Vitamin A	0µg	165µg	18%
Vitamin B3	2.561mg	0.063mg	16%
Selenium	5.8µg	14.5µg	16%
Calories	123kcal	356kcal	12%
Vitamin B1	0.178mg	0.03mg	12%
Starch	24.79g		10%
Carbs	25.58g	2.22g	8%
Copper	0.106mg	0.036mg	8%
Fiber	1.6g	0g	6%
Iron	0.56mg	0.24mg	4%
Vitamin D	0µg	0.5µg	3%
Folate	9µg	21µg	3%
Vitamin B6	0.123mg	0.08mg	3%
Vitamin D	0IU	20IU	3%
Vitamin K	0.2µg	2.3µg	2%
Polyunsaturated fat	0.366g	0.657g	2%
Magnesium	39mg	29mg	2%
Choline	9.2mg	15.4mg	1%
Vitamin B5	0.38mg	0.34mg	1%
Potassium	86mg	121mg	1%
Net carbs	23.98g	2.22g	N/A
Sugar	0.24g	2.22g	N/A
Vitamin E	0.17mg	0.24mg	0%
Tryptophan	0.033mg	0.352mg	0%
Threonine	0.095mg	0.93mg	0%
Isoleucine	0.109mg	1.306mg	0%
Leucine	0.214mg	2.564mg	0%
Lysine	0.099mg	2.654mg	0%
Methionine	0.058mg	0.719mg	0%
Phenylalanine	0.133mg	1.431mg	0%
Valine	0.151mg	1.806mg	0%
Histidine	0.066mg	1.032mg	0%
Omega-3 - ALA	0.011g		N/A
Omega-6 - Linoleic acid	0.355g		N/A