White Rice vs. Cheddar Cheese
Nutrition comparison of Cooked White 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
white rice
versus
cheddar cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and cheddar cheese:
- Both white rice and cheddar cheese are high in calories.
- Cheddar cheese has signficantly less carbohydrates than white rice.
- Cheddar cheese is an excellent source of Vitamin A, calcium and protein.
- White rice has more thiamin, niacin and folate, however, cheddar cheese contains more riboflavin and Vitamin B12.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Cheddar Cheese (Cheese, cheddar) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and cheddar cheese are high in calories. Cheddar cheese has 210% more calories than white rice - white rice has 130 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and much lighter in fat compared to cheddar cheese per calorie. White rice has a macronutrient ratio of 8:91:2 and for cheddar cheese, 23:3:74 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Cheddar Cheese | |
|---|---|---|
| Protein | 8% | 23% |
| Carbohydrates | 91% | 3% |
| Fat | 2% | 74% |
| Alcohol | ~ | ~ |
carbohydrates
Cheddar cheese has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
dietary fiber
White rice has more dietary fiber than cheddar cheese - white rice has 0.3g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Cheddar cheese and white rice contain similar amounts of sugar - cheddar cheese has 0.48g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Cheddar cheese is an excellent source of protein and it has 861% more protein than white rice - white rice has 2.4g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and white rice has 100% less saturated fat than cheddar cheese - white rice has 0.06g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
cholesterol
White rice has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and white 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 white rice - cheddar cheese has 337ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin D
Cheddar cheese has more Vitamin D than white rice - cheddar cheese has 24iu of Vitamin D per 100 grams and white rice does not contain significant amounts.
Vitamin E
Cheddar cheese has more Vitamin E than white rice - cheddar cheese has 0.71mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Cheddar cheese and white rice contain similar amounts of Vitamin K - cheddar cheese has 2.4ug 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, cheddar cheese contains more riboflavin and Vitamin B12. Both white rice and cheddar cheese contain significant amounts of pantothenic acid and Vitamin B6.
| White Rice | Cheddar Cheese | |
|---|---|---|
| Thiamin | 0.167 MG | 0.029 MG |
| Riboflavin | 0.016 MG | 0.428 MG |
| Niacin | 1.835 MG | 0.059 MG |
| Pantothenic acid | 0.411 MG | 0.41 MG |
| Vitamin B6 | 0.05 MG | 0.066 MG |
| Folate | 58 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 white rice - white rice has 3mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
White rice has 964% more iron than cheddar cheese - white rice has 1.5mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Cheddar cheese has 162% more potassium than white rice - white rice has 29mg 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 white rice per 100 grams.
| White Rice | Cheddar Cheese | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.114 G |
| DHA | ~ | 0.001 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.017 G |
| Total | 0.01 G | 0.142 G |
omega 6s
Comparing omega-6 fatty acids, cheddar cheese has more linoleic acid than white rice per 100 grams.
| White Rice | Cheddar Cheese | |
|---|---|---|
| linoleic acid | 0.046 G | 1.171 G |
| other omega 6 | ~ | 0.036 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Cheddar Cheese (Cheese, cheddar) .
Cooked White Rice g
()
|
Daily Values (%) |
Cheddar 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 cheddar cheese contain more calories in 100 grams?Both white rice and cheddar cheese are high in calories. Cheddar cheese has 210% more calories than white rice - white rice has 130 calories in 100g and cheddar cheese has 403 calories.
Does white rice or cheddar cheese have more carbohydrates?
By weight, cheddar cheese has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and cheddar cheese has 3.4g of carbohydrates.
Does white rice or cheddar cheese contain more calcium?
Cheddar cheese is a rich source of calcium and it has 235 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.