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Rice vs. Romano cheese — In-Depth Nutrition Comparison

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Summary of differences between rice and romano cheese

  • Rice has more manganese and folate; however, romano cheese is higher in calcium, phosphorus, vitamin B12, vitamin B2, and zinc.
  • Romano cheese covers your daily need for calcium, 105% more than rice.
  • Rice has 24 times more manganese than romano cheese. While rice has 0.472mg of manganese, romano cheese has only 0.02mg.
  • Rice has less saturated fat.
  • The glycemic index of rice is higher.

These are the specific foods used in this comparison Rice, white, long-grain, regular, enriched, cooked and Cheese, romano.

Infographic

Rice vs Romano 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
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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more IronIron +55.8%
Contains more CopperCopper +130%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +2260%
Contains more MagnesiumMagnesium +241.7%
Contains more CalciumCalcium +10540%
Contains more PotassiumPotassium +145.7%
Contains more ZincZinc +426.5%
Contains more PhosphorusPhosphorus +1667.4%
Contains more SeleniumSelenium +93.3%

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
3
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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin B1Vitamin B1 +340.5%
Contains more Vitamin B3Vitamin B3 +1816.9%
Contains more FolateFolate +728.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +475%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +2746.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +633.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.424mg
~equal in Vitamin B6 ~0.085mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more CarbsCarbs +676%
Contains more WaterWater +121.4%
Contains more ProteinProtein +1082.2%
Contains more FatsFats +9521.4%
Contains more OtherOther +1500%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +8806.8%
Contains more Poly. FatPolyunsaturated fat +680.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice Romano cheese DV% diff.
Calcium 10mg 1064mg 105%
Phosphorus 43mg 760mg 102%
Saturated fat 0.077g 17.115g 77%
Sodium 1mg 1433mg 62%
Protein 2.69g 31.8g 58%
Vitamin B12 0µg 1.12µg 47%
Fats 0.28g 26.94g 41%
Cholesterol 0mg 104mg 35%
Vitamin B2 0.013mg 0.37mg 27%
Manganese 0.472mg 0.02mg 20%
Zinc 0.49mg 2.58mg 19%
Monounsaturated fat 0.088g 7.838g 19%
Calories 130kcal 387kcal 13%
Folate 58µg 7µg 13%
Selenium 7.5µg 14.5µg 13%
Vitamin A 0µg 96µg 11%
Vitamin B1 0.163mg 0.037mg 11%
Vitamin B3 1.476mg 0.077mg 9%
Carbs 28.17g 3.63g 8%
Magnesium 12mg 41mg 7%
Iron 1.2mg 0.77mg 5%
Copper 0.069mg 0.03mg 4%
Polyunsaturated fat 0.076g 0.593g 3%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Potassium 35mg 86mg 2%
Choline 2.1mg 15.4mg 2%
Vitamin K 0µg 2.2µg 2%
Fiber 0.4g 0g 2%
Vitamin B5 0.39mg 0.424mg 1%
Vitamin E 0.04mg 0.23mg 1%
Vitamin B6 0.093mg 0.085mg 1%
Net carbs 27.77g 3.63g N/A
Sugar 0.05g 0.73g N/A
Tryptophan 0.031mg 0.429mg 0%
Threonine 0.096mg 1.171mg 0%
Isoleucine 0.116mg 1.685mg 0%
Leucine 0.222mg 3.071mg 0%
Lysine 0.097mg 2.941mg 0%
Methionine 0.063mg 0.852mg 0%
Phenylalanine 0.144mg 1.71mg 0%
Valine 0.164mg 2.183mg 0%
Histidine 0.063mg 1.231mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Romano 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
26%
Romano cheese
Minerals Daily Need Coverage Score
22%
Rice
106%
Romano cheese

Comparison summary

Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 33)
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 0.68g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 1432mg)
Which food is lower in Saturated fat?
Rice
Rice is lower in Saturated fat (difference - 17.038g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $3.6)

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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.