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  6. Rice vs. American cheese

Rice vs. American cheese — In-Depth Nutrition Comparison

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How are rice and American cheese different?

  • Rice is richer in manganese, while American cheese is higher in calcium, phosphorus, vitamin B12, selenium, vitamin A, and zinc.
  • American cheese covers your daily need for calcium, 104% more than rice.
  • Rice contains 12 times more manganese than American cheese. Rice contains 0.472mg of manganese, while American cheese contains 0.041mg.
  • Rice is lower in saturated fat.
  • Rice has a higher glycemic index (60) than American cheese (27).

Rice, white, long-grain, regular, enriched, cooked and Cheese, pasteurized process, American, without added vitamin D types were used in this article.

Infographic

Rice vs American 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.
Rice
Rice
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more IronIron +90.5%
Contains more CopperCopper +50%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +1051.2%
Contains more MagnesiumMagnesium +116.7%
Contains more CalciumCalcium +10350%
Contains more PotassiumPotassium +277.1%
Contains more ZincZinc +408.2%
Contains more PhosphorusPhosphorus +1390.7%
Contains more SeleniumSelenium +169.3%

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.
Rice
Rice
4
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin B1Vitamin B1 +986.7%
Contains more Vitamin B3Vitamin B3 +1842.1%
Contains more Vitamin B6Vitamin B6 +72.2%
Contains more FolateFolate +625%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1700%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +1623.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.403mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more CarbsCarbs +661.4%
Contains more WaterWater +72.8%
Contains more ProteinProtein +574%
Contains more FatsFats +11253.6%
Contains more OtherOther +1511.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +9259.1%
Contains more Poly. FatPolyunsaturated fat +1592.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice American cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Rice American cheese DV% diff.
Calcium 10mg 1045mg 104%
Phosphorus 43mg 641mg 85%
Saturated fat 0.077g 18.057g 82%
Sodium 1mg 1671mg 73%
Vitamin B12 0µg 1.5µg 63%
Fats 0.28g 31.79g 48%
Cholesterol 0mg 100mg 33%
Protein 2.69g 18.13g 31%
Vitamin A 0µg 250µg 28%
Selenium 7.5µg 20.2µg 23%
Monounsaturated fat 0.088g 8.236g 20%
Manganese 0.472mg 0.041mg 19%
Zinc 0.49mg 2.49mg 18%
Vitamin B2 0.013mg 0.234mg 17%
Folate 58µg 8µg 13%
Calories 130kcal 371kcal 12%
Vitamin B1 0.163mg 0.015mg 12%
Vitamin B3 1.476mg 0.076mg 9%
Carbs 28.17g 3.7g 8%
Polyunsaturated fat 0.076g 1.286g 8%
Iron 1.2mg 0.63mg 7%
Choline 2.1mg 36.2mg 6%
Vitamin E 0.04mg 0.8mg 5%
Vitamin B6 0.093mg 0.054mg 3%
Vitamin D 0µg 0.6µg 3%
Copper 0.069mg 0.046mg 3%
Potassium 35mg 132mg 3%
Magnesium 12mg 26mg 3%
Vitamin D 0IU 23IU 3%
Fiber 0.4g 0g 2%
Vitamin K 0µg 2.6µg 2%
Net carbs 27.77g 3.7g N/A
Sugar 0.05g 2.26g N/A
Vitamin B5 0.39mg 0.403mg 0%
Trans fat 1.144g N/A
Tryptophan 0.031mg 0.232mg 0%
Threonine 0.096mg 0.772mg 0%
Isoleucine 0.116mg 0.938mg 0%
Leucine 0.222mg 1.716mg 0%
Lysine 0.097mg 1.516mg 0%
Methionine 0.063mg 0.475mg 0%
Phenylalanine 0.144mg 0.939mg 0%
Valine 0.164mg 1.187mg 0%
Histidine 0.063mg 0.546mg 0%
Omega-3 - EPA 0g 0.012g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice American cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Rice
33%
American cheese
Minerals Daily Need Coverage Score
22%
Rice
106%
American cheese

Comparison summary

Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 100mg)
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 1670mg)
Which food is lower in Saturated fat?
Rice
Rice is lower in Saturated fat (difference - 17.98g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1.4)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 33)
Which food is richer in minerals?
American cheese
American cheese is relatively richer in minerals
Which food is richer in vitamins?
American cheese
American cheese is relatively richer in vitamins

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.