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.

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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.

Rice

American cheese

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

American cheese

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

All nutrients comparison - raw data values

Nutrient			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