White Rice vs. Cheese
Nutrition comparison of Cooked White 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
white rice
versus
cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and cheese:
- Both white rice and cheese are high in calories.
- Cheese has signficantly less carbohydrates than white rice.
- Cheese is an excellent source of Vitamin A, calcium and protein.
- White rice has more thiamin, niacin and folate, however, cheese contains more riboflavin and Vitamin B12.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Cheese (Cheese, Mexican blend) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and cheese are high in calories. Cheese has 195% more calories than white rice - white rice has 130 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and much lighter in fat compared to cheese per calorie. White rice has a macronutrient ratio of 8:91:2 and for cheese, 25:0:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Cheese | |
|---|---|---|
| Protein | 8% | 25% |
| Carbohydrates | 91% | ~ |
| Fat | 2% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
White rice has more dietary fiber than cheese - white rice has 0.3g of dietary fiber per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 889% more protein than white rice - white rice has 2.4g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and white rice has 100% less saturated fat than cheese - white rice has 0.06g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
White rice has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and white rice does not contain significant amounts.
Vitamins
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than white rice - cheese has 174ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than white rice - cheese has 21iu of Vitamin D per 100 grams and white rice does not contain significant amounts.
Vitamin E
Cheese and white rice contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Cheese and white rice contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, niacin and folate, however, cheese contains more riboflavin and Vitamin B12. Both white rice and cheese contain significant amounts of pantothenic acid and Vitamin B6.
| White Rice | Cheese | |
|---|---|---|
| Thiamin | 0.167 MG | 0.023 MG |
| Riboflavin | 0.016 MG | 0.318 MG |
| Niacin | 1.835 MG | 0.114 MG |
| Pantothenic acid | 0.411 MG | 0.249 MG |
| Vitamin B6 | 0.05 MG | 0.061 MG |
| Folate | 58 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 white rice - white rice has 3mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
White rice has 153% more iron than cheese - white rice has 1.5mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Cheese has 193% more potassium than white rice - white rice has 29mg 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 white rice per 100 grams.
| White Rice | Cheese | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.332 G |
| Total | 0.01 G | 0.332 G |
omega 6s
Comparing omega-6 fatty acids, cheese has more linoleic acid than white rice per 100 grams.
| White Rice | Cheese | |
|---|---|---|
| linoleic acid | 0.046 G | 0.532 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Cheese (Cheese, Mexican blend) .
Cooked White 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 white rice or cheese contain more calories in 100 grams?Both white rice and cheese are high in calories. Cheese has 200% more calories than white rice - white rice has 130 calories in 100g and cheese has 384 calories.
Does white rice or cheese have more carbohydrates?
By weight, cheese has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and cheese has 0.13g of carbohydrates.
Does white rice or cheese contain more calcium?
Cheese is a rich source of calcium and it has 218 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and cheese has 659mg of calcium.