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

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What are the differences between Swiss cheese and brown rice?

  • Swiss cheese is higher in vitamin B12, calcium, phosphorus, selenium, zinc, vitamin A, and vitamin B2, yet brown rice is higher in manganese.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% more.
  • The glycemic index of Swiss cheese is lower.

We used Cheese, swiss and Rice, brown, long-grain, cooked types in this article.

Infographic

Swiss cheese vs Brown rice infographic
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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.
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +29566.7%
Contains more ZincZinc +515.5%
Contains more PhosphorusPhosphorus +457.3%
Contains more SeleniumSelenium +417.2%
Contains more MagnesiumMagnesium +18.2%
Contains more PotassiumPotassium +19.4%
Contains more IronIron +330.8%
Contains more CopperCopper +125.5%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +3646.2%

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +252.9%
Contains more Vitamin B2Vitamin B2 +337.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +600%
Contains more CholineCholine +68.5%
Contains more Vitamin B1Vitamin B1 +1518.2%
Contains more Vitamin B3Vitamin B3 +3901.6%
Contains more Vitamin B6Vitamin B6 +73.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.38mg
~equal in Folate ~9µg

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +883.9%
Contains more FatsFats +3094.8%
Contains more OtherOther +577.3%
Contains more CarbsCarbs +1676.4%
Contains more WaterWater +86.7%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +2080.5%
Contains more Poly. FatPolyunsaturated fat +266.4%
Contains less Sat. FatSaturated fat -98.6%

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 Brown rice
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Swiss cheese Brown rice DV% diff.
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 3mg 89%
Saturated fat 18.227g 0.26g 82%
Phosphorus 574mg 103mg 67%
Protein 26.96g 2.74g 48%
Fats 30.99g 0.97g 46%
Selenium 30µg 5.8µg 44%
Manganese 0.026mg 0.974mg 41%
Zinc 4.37mg 0.71mg 33%
Vitamin A 288µg 0µg 32%
Cholesterol 93mg 0mg 31%
Monounsaturated fat 8.046g 0.369g 19%
Vitamin B2 0.302mg 0.069mg 18%
Vitamin B3 0.064mg 2.561mg 16%
Vitamin B1 0.011mg 0.178mg 14%
Calories 393kcal 123kcal 14%
Starch 24.79g 10%
Sodium 187mg 4mg 8%
Carbs 1.44g 25.58g 8%
Copper 0.047mg 0.106mg 7%
Polyunsaturated fat 1.341g 0.366g 7%
Fiber 0g 1.6g 6%
Iron 0.13mg 0.56mg 5%
Vitamin B6 0.071mg 0.123mg 4%
Vitamin E 0.6mg 0.17mg 3%
Vitamin B5 0.353mg 0.38mg 1%
Vitamin K 1.4µg 0.2µg 1%
Choline 15.5mg 9.2mg 1%
Magnesium 33mg 39mg 1%
Net carbs 1.44g 23.98g N/A
Potassium 72mg 86mg 0%
Sugar 0g 0.24g N/A
Folate 10µg 9µg 0%
Trans fat 0.987g 0g N/A
Tryptophan 0.401mg 0.033mg 0%
Threonine 1.038mg 0.095mg 0%
Isoleucine 1.537mg 0.109mg 0%
Leucine 2.959mg 0.214mg 0%
Lysine 2.585mg 0.099mg 0%
Methionine 0.784mg 0.058mg 0%
Phenylalanine 1.662mg 0.133mg 0%
Valine 2.139mg 0.151mg 0%
Histidine 1.065mg 0.066mg 0%
Omega-3 - ALA 0.125g 0.011g N/A
Omega-3 - DPA 0.018g 0g N/A
Omega-3 - Eicosatrienoic acid 0.003g 0g N/A
Omega-6 - Gamma-linoleic acid 0.002g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A
Omega-6 - Linoleic acid 0.734g 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swiss cheese Brown 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
13%
Brown rice
Minerals Daily Need Coverage Score
87%
Swiss cheese
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 39)
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 183mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 17.967g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $1.6)
Which food is richer in minerals?
?
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.
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.