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  6. Wild rice raw vs. American cheese

Wild rice raw vs. American cheese — In-Depth Nutrition Comparison

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Differences between wild rice raw and American cheese

  • Wild rice raw has more manganese, copper, vitamin B3, and magnesium, while American cheese has more calcium, vitamin B12, and selenium.
  • American cheese's daily need coverage for calcium is 102% higher.
  • American cheese contains 89 times less vitamin B3 than wild rice raw. Wild rice raw contains 6.733mg of vitamin B3, while American cheese contains 0.076mg.
  • The amount of saturated fat in wild rice raw is lower.
  • American cheese has a lower glycemic index. The glycemic index of American cheese is 27, while the glycemic index of wild rice raw is 57.

The food types used in this comparison are Wild rice, raw and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Wild rice raw vs American 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more MagnesiumMagnesium +580.8%
Contains more PotassiumPotassium +223.5%
Contains more IronIron +211.1%
Contains more CopperCopper +1039.1%
Contains more ZincZinc +139.4%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +3141.5%
Contains more CalciumCalcium +4876.2%
Contains more PhosphorusPhosphorus +48%
Contains more SeleniumSelenium +621.4%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin B1Vitamin B1 +666.7%
Contains more Vitamin B2Vitamin B2 +12%
Contains more Vitamin B3Vitamin B3 +8759.2%
Contains more Vitamin B5Vitamin B5 +166.5%
Contains more Vitamin B6Vitamin B6 +624.1%
Contains more FolateFolate +1087.5%
Contains more Vitamin AVitamin A +24900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +36.8%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.8mg
~equal in Choline ~36.2mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more CarbsCarbs +1924.3%
Contains more ProteinProtein +23.1%
Contains more FatsFats +2843.5%
Contains more WaterWater +410.4%
Contains more OtherOther +342.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +5079.9%
Contains more Poly. FatPolyunsaturated fat +90.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
Contains more SucroseSucrose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice raw American cheese DV% diff.
Calcium 21mg 1045mg 102%
Saturated fat 0.156g 18.057g 81%
Sodium 7mg 1671mg 72%
Vitamin B12 0µg 1.5µg 63%
Manganese 1.329mg 0.041mg 56%
Copper 0.524mg 0.046mg 53%
Fats 1.08g 31.79g 47%
Vitamin B3 6.733mg 0.076mg 42%
Magnesium 177mg 26mg 36%
Cholesterol 0mg 100mg 33%
Selenium 2.8µg 20.2µg 32%
Zinc 5.96mg 2.49mg 32%
Phosphorus 433mg 641mg 30%
Vitamin A 1µg 250µg 28%
Vitamin B6 0.391mg 0.054mg 26%
Fiber 6.2g 0g 25%
Carbs 74.9g 3.7g 24%
Folate 95µg 8µg 22%
Monounsaturated fat 0.159g 8.236g 20%
Iron 1.96mg 0.63mg 17%
Vitamin B5 1.074mg 0.403mg 13%
Potassium 427mg 132mg 9%
Vitamin B1 0.115mg 0.015mg 8%
Protein 14.73g 18.13g 7%
Polyunsaturated fat 0.676g 1.286g 4%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Vitamin B2 0.262mg 0.234mg 2%
Calories 357kcal 371kcal 1%
Vitamin K 1.9µg 2.6µg 1%
Net carbs 68.7g 3.7g N/A
Sugar 2.5g 2.26g N/A
Vitamin E 0.82mg 0.8mg 0%
Trans fat 1.144g N/A
Choline 35mg 36.2mg 0%
Tryptophan 0.179mg 0.232mg 0%
Threonine 0.469mg 0.772mg 0%
Isoleucine 0.618mg 0.938mg 0%
Leucine 1.018mg 1.716mg 0%
Lysine 0.629mg 1.516mg 0%
Methionine 0.438mg 0.475mg 0%
Phenylalanine 0.721mg 0.939mg 0%
Valine 0.858mg 1.187mg 0%
Histidine 0.384mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw American cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
37%
Wild rice raw
33%
American cheese
Minerals Daily Need Coverage Score
96%
Wild rice raw
106%
American cheese

Comparison summary

Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 100mg)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 1664mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 17.901g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2.4)
Which food is lower in Sugar?
American cheese
American cheese is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 30)
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.