Brown Rice vs. Cheese
Nutrition comparison of Cooked Brown Rice and Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and cheese:
- Both brown rice and cheese are high in calories.
- Brown rice has more thiamin and niacin, however, cheese contains more riboflavin and Vitamin B12.
- Brown rice has signficantly more dietary fiber than cheese.
- Cheese has signficantly less carbohydrates than brown rice.
- Cheese is an excellent source of Vitamin A, calcium and protein.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Cheese (Cheese, Mexican blend) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown rice and cheese are high in calories. Cheese has 212% more calories than brown rice - brown rice has 123 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, brown rice is lighter in protein, much heavier in carbs and much lighter in fat compared to cheese per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for cheese, 25:0:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Cheese | |
|---|---|---|
| Protein | 9% | 25% |
| Carbohydrates | 84% | ~ |
| Fat | 7% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has signficantly less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Brown rice has signficantly more dietary fiber than cheese - brown rice has 1.6g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Brown rice and cheese contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 759% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and brown rice has 98% less saturated fat than cheese - brown rice has 0.26g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Brown rice has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and brown rice does not contain significant amounts.
Vitamins
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than brown rice - cheese has 174ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than brown rice - cheese has 21iu of Vitamin D per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and cheese contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Brown rice and cheese contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin and niacin, however, cheese contains more riboflavin and Vitamin B12. Both brown rice and cheese contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Brown Rice | Cheese | |
|---|---|---|
| Thiamin | 0.178 MG | 0.023 MG |
| Riboflavin | 0.069 MG | 0.318 MG |
| Niacin | 2.561 MG | 0.114 MG |
| Pantothenic acid | 0.38 MG | 0.249 MG |
| Vitamin B6 | 0.123 MG | 0.061 MG |
| Folate | 9 UG | 13 UG |
| Vitamin B12 | ~ | 1.23 UG |
Minerals
calcium
Cheese is an excellent source of calcium and it has 218 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Brown rice and cheese contain similar amounts of iron - brown rice has 0.56mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Brown rice and cheese contain similar amounts of potassium - brown rice has 86mg of potassium per 100 grams and cheese has 85mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Cheese | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.332 G |
| Total | 0.011 G | 0.332 G |
omega 6s
Comparing omega-6 fatty acids, both brown rice and cheese contain significant amounts of linoleic acid.
| Brown Rice | Cheese | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.532 G |
| Total | 0.359 G | 0.532 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Cheese (Cheese, Mexican blend) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Cheese g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brown rice or cheese contain more calories in 100 grams?Both brown rice and cheese are high in calories. Cheese has 210% more calories than brown rice - brown rice has 123 calories in 100g and cheese has 384 calories.
Does brown rice or cheese have more carbohydrates?
By weight, cheese has signficantly fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and cheese has 0.13g of carbohydrates.
Does brown rice or cheese contain more calcium?
Cheese is a rich source of calcium and it has 218 times more calcium than brown rice - brown rice has 3mg of calcium in 100 grams and cheese has 659mg of calcium.