Brown Rice vs. Cheddar Cheese
Nutrition comparison of Cooked Brown Rice and Cheddar 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
cheddar cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and cheddar cheese:
- Both brown rice and cheddar cheese are high in calories.
- Brown rice has more thiamin and niacin, however, cheddar cheese contains more riboflavin, folate and Vitamin B12.
- Brown rice has signficantly more dietary fiber than cheddar cheese.
- Cheddar cheese has signficantly less carbohydrates than brown rice.
- Cheddar 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 Cheddar Cheese (Cheese, cheddar) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown rice and cheddar cheese are high in calories. Cheddar cheese has 228% more calories than brown rice - brown rice has 123 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, brown rice is lighter in protein, much heavier in carbs and much lighter in fat compared to cheddar cheese per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for cheddar cheese, 23:3:74 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Cheddar Cheese | |
|---|---|---|
| Protein | 9% | 23% |
| Carbohydrates | 84% | 3% |
| Fat | 7% | 74% |
| Alcohol | ~ | ~ |
carbohydrates
Cheddar cheese has signficantly less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
dietary fiber
Brown rice has signficantly more dietary fiber than cheddar cheese - brown rice has 1.6g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Brown rice and cheddar cheese contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.
Protein
protein
Cheddar cheese is an excellent source of protein and it has 735% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and brown rice has 99% less saturated fat than cheddar cheese - brown rice has 0.26g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
cholesterol
Brown rice has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and brown rice does not contain significant amounts.
Vitamins
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has more Vitamin A than brown rice - cheddar cheese has 337ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin D
Cheddar cheese has more Vitamin D than brown rice - cheddar cheese has 24iu of Vitamin D per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and cheddar cheese contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
Vitamin K
Brown rice and cheddar cheese contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and cheddar cheese has 2.4ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin and niacin, however, cheddar cheese contains more riboflavin, folate and Vitamin B12. Both brown rice and cheddar cheese contain significant amounts of pantothenic acid and Vitamin B6.
| Brown Rice | Cheddar Cheese | |
|---|---|---|
| Thiamin | 0.178 MG | 0.029 MG |
| Riboflavin | 0.069 MG | 0.428 MG |
| Niacin | 2.561 MG | 0.059 MG |
| Pantothenic acid | 0.38 MG | 0.41 MG |
| Vitamin B6 | 0.123 MG | 0.066 MG |
| Folate | 9 UG | 27 UG |
| Vitamin B12 | ~ | 1.1 UG |
Minerals
calcium
Cheddar cheese is an excellent source of calcium and it has 235 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Brown rice has 300% more iron than cheddar cheese - brown rice has 0.56mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Brown rice and cheddar cheese contain similar amounts of potassium - brown rice has 86mg of potassium per 100 grams and cheddar cheese has 76mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheddar cheese has more alpha linoleic acid (ALA) and DPA than brown rice per 100 grams.
| Brown Rice | Cheddar Cheese | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.114 G |
| DHA | ~ | 0.001 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.017 G |
| Total | 0.011 G | 0.142 G |
omega 6s
Comparing omega-6 fatty acids, cheddar cheese has more linoleic acid than brown rice per 100 grams.
| Brown Rice | Cheddar Cheese | |
|---|---|---|
| other omega 6 | ~ | 0.036 G |
| linoleic acid | 0.355 G | 1.171 G |
| Total | 0.355 G | 1.207 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 Cheddar Cheese (Cheese, cheddar) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Cheddar Cheese g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 cheddar cheese contain more calories in 100 grams?Both brown rice and cheddar cheese are high in calories. Cheddar cheese has 230% more calories than brown rice - brown rice has 123 calories in 100g and cheddar cheese has 403 calories.
Does brown rice or cheddar cheese have more carbohydrates?
By weight, cheddar cheese has signficantly fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and cheddar cheese has 3.4g of carbohydrates.
Does brown rice or cheddar cheese contain more calcium?
Cheddar cheese is a rich source of calcium and it has 235 times more calcium than brown rice - brown rice has 3mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.