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Swiss cheese vs. Rice — In-Depth Nutrition Comparison

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A recap on differences between Swiss cheese and rice

  • Swiss cheese has more vitamin B12, calcium, phosphorus, selenium, zinc, vitamin B2, and vitamin A; however, rice is higher in manganese.
  • Swiss cheese covers your daily vitamin B12 needs 128% more than rice.
  • The glycemic index of rice is higher.

Food varieties used in this article are Cheese, swiss and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Swiss cheese vs 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%
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%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +8800%
Contains more PotassiumPotassium +105.7%
Contains more ZincZinc +791.8%
Contains more PhosphorusPhosphorus +1234.9%
Contains more SeleniumSelenium +300%
Contains more IronIron +823.1%
Contains more CopperCopper +46.8%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +1715.4%

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%
Rice
Rice
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B2Vitamin B2 +2223.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +638.1%
Contains more Vitamin B1Vitamin B1 +1381.8%
Contains more Vitamin B3Vitamin B3 +2206.3%
Contains more Vitamin B5Vitamin B5 +10.5%
Contains more Vitamin B6Vitamin B6 +31%
Contains more FolateFolate +480%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

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
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
Contains more ProteinProtein +902.2%
Contains more FatsFats +10967.9%
Contains more OtherOther +609.5%
Contains more CarbsCarbs +1856.3%
Contains more WaterWater +81.9%

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
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
Contains more Mono. FatMonounsaturated fat +9043.2%
Contains more Poly. FatPolyunsaturated fat +1664.5%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swiss cheese Rice DV% diff.
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 10mg 88%
Saturated fat 18.227g 0.077g 83%
Phosphorus 574mg 43mg 76%
Protein 26.96g 2.69g 49%
Fats 30.99g 0.28g 47%
Selenium 30µg 7.5µg 41%
Zinc 4.37mg 0.49mg 35%
Vitamin A 288µg 0µg 32%
Cholesterol 93mg 0mg 31%
Vitamin B2 0.302mg 0.013mg 22%
Monounsaturated fat 8.046g 0.088g 20%
Manganese 0.026mg 0.472mg 19%
Vitamin B1 0.011mg 0.163mg 13%
Calories 393kcal 130kcal 13%
Iron 0.13mg 1.2mg 13%
Folate 10µg 58µg 12%
Carbs 1.44g 28.17g 9%
Vitamin B3 0.064mg 1.476mg 9%
Sodium 187mg 1mg 8%
Polyunsaturated fat 1.341g 0.076g 8%
Magnesium 33mg 12mg 5%
Vitamin E 0.6mg 0.04mg 4%
Choline 15.5mg 2.1mg 2%
Vitamin B6 0.071mg 0.093mg 2%
Copper 0.047mg 0.069mg 2%
Fiber 0g 0.4g 2%
Vitamin B5 0.353mg 0.39mg 1%
Vitamin K 1.4µg 0µg 1%
Potassium 72mg 35mg 1%
Net carbs 1.44g 27.77g N/A
Sugar 0g 0.05g N/A
Trans fat 0.987g N/A
Tryptophan 0.401mg 0.031mg 0%
Threonine 1.038mg 0.096mg 0%
Isoleucine 1.537mg 0.116mg 0%
Leucine 2.959mg 0.222mg 0%
Lysine 2.585mg 0.097mg 0%
Methionine 0.784mg 0.063mg 0%
Phenylalanine 1.662mg 0.144mg 0%
Valine 2.139mg 0.164mg 0%
Histidine 1.065mg 0.063mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g 0g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swiss cheese Rice
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
48%
Swiss cheese
12%
Rice
Minerals Daily Need Coverage Score
87%
Swiss cheese
22%
Rice

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Swiss cheese
Swiss cheese is relatively richer in minerals
Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 186mg)
Which food is lower in Saturated fat?
Rice
Rice is lower in Saturated fat (difference - 18.15g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $2.6)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.