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  6. Swiss cheese vs. Arborio rice

Swiss cheese vs. Arborio rice — In-Depth Nutrition Comparison

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Summary of differences between Swiss cheese and arborio rice

  • Swiss cheese has more vitamin B12, calcium, phosphorus, selenium, zinc, vitamin B2, and vitamin A, while arborio rice has more iron.
  • Swiss cheese covers your daily need for vitamin B12, 128% more than arborio rice.
  • Swiss cheese has a lower glycemic index. The glycemic index of Swiss cheese is 27, while the glycemic index of arborio rice is 69.

These are the specific foods used in this comparison Cheese, swiss and Rice, white, short-grain, enriched, cooked.

Infographic

Swiss cheese vs Arborio rice 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +312.5%
Contains more CalciumCalcium +88900%
Contains more PotassiumPotassium +176.9%
Contains more ZincZinc +992.5%
Contains more PhosphorusPhosphorus +1639.4%
Contains more SeleniumSelenium +300%
Contains more IronIron +1023.1%
Contains more CopperCopper +53.2%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1273.1%

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 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% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +1787.5%
Contains more Vitamin B6Vitamin B6 +20.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1390.9%
Contains more Vitamin B3Vitamin B3 +2232.8%
Contains more Vitamin B5Vitamin B5 +12.5%
Contains more FolateFolate +490%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Arborio rice DV% diff.
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 1mg 89%
Saturated fat 18.227g 0.051g 83%
Phosphorus 574mg 33mg 77%
Protein 26.96g 2.36g 49%
Fats 30.99g 0.19g 47%
Selenium 30µg 7.5µg 41%
Zinc 4.37mg 0.4mg 36%
Vitamin A 288µg 0µg 32%
Cholesterol 93mg 0mg 31%
Vitamin B2 0.302mg 0.016mg 22%
Monounsaturated fat 8.046g 0.058g 20%
Iron 0.13mg 1.46mg 17%
Manganese 0.026mg 0.357mg 14%
Vitamin B1 0.011mg 0.164mg 13%
Calories 393kcal 130kcal 13%
Folate 10µg 59µg 12%
Vitamin B3 0.064mg 1.493mg 9%
Carbs 1.44g 28.73g 9%
Polyunsaturated fat 1.341g 0.05g 9%
Sodium 187mg 0mg 8%
Magnesium 33mg 8mg 6%
Vitamin E 0.6mg 4%
Copper 0.047mg 0.072mg 3%
Choline 15.5mg 3%
Potassium 72mg 26mg 1%
Vitamin B5 0.353mg 0.397mg 1%
Vitamin B6 0.071mg 0.059mg 1%
Vitamin K 1.4µg 1%
Net carbs 1.44g 28.73g N/A
Trans fat 0.987g N/A
Tryptophan 0.401mg 0.027mg 0%
Threonine 1.038mg 0.084mg 0%
Isoleucine 1.537mg 0.102mg 0%
Leucine 2.959mg 0.195mg 0%
Lysine 2.585mg 0.085mg 0%
Methionine 0.784mg 0.056mg 0%
Phenylalanine 1.662mg 0.126mg 0%
Valine 2.139mg 0.144mg 0%
Histidine 1.065mg 0.056mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +1042.4%
Contains more FatsFats +16210.5%
Contains more OtherOther +1468.4%
Contains more CarbsCarbs +1895.1%
Contains more WaterWater +82.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +13772.4%
Contains more Poly. FatPolyunsaturated fat +2582%
Contains less Sat. FatSaturated fat -99.7%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.