White Rice vs. Parmesan Cheese
Nutrition comparison of Cooked White Rice and Parmesan 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
parmesan cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and parmesan cheese:
- Both white rice and parmesan cheese are high in calories.
- Parmesan cheese has signficantly less carbohydrates than white rice.
- Parmesan cheese is an excellent source of Vitamin A, calcium and protein.
- White rice has more thiamin, niacin and folate, however, parmesan cheese contains more riboflavin and Vitamin B12.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Parmesan Cheese (Cheese, parmesan, hard) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and parmesan cheese are high in calories. Parmesan cheese has 202% more calories than white rice - white rice has 130 calories per 100 grams and parmesan cheese has 392 calories.
For macronutrient ratios, white rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to parmesan cheese per calorie. White rice has a macronutrient ratio of 8:91:2 and for parmesan cheese, 38:3:59 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Parmesan Cheese | |
|---|---|---|
| Protein | 8% | 38% |
| Carbohydrates | 91% | 3% |
| Fat | 2% | 59% |
| Alcohol | ~ | ~ |
carbohydrates
Parmesan cheese has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and parmesan cheese has 3.2g of carbohydrates.
dietary fiber
White rice has more dietary fiber than parmesan cheese - white rice has 0.3g of dietary fiber per 100 grams and parmesan cheese does not contain significant amounts.
sugar
Parmesan cheese and white rice contain similar amounts of sugar - parmesan cheese has 0.11g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Parmesan cheese is an excellent source of protein and it has 14 times more protein than white rice - white rice has 2.4g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Fat
saturated fat
Parmesan cheese is high in saturated fat and white rice has 100% less saturated fat than parmesan cheese - white rice has 0.06g of saturated fat per 100 grams and parmesan cheese has 14.9g of saturated fat.
cholesterol
White rice has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and white rice does not contain significant amounts.
Vitamins
Vitamin A
Parmesan cheese is an excellent source of Vitamin A and it has more Vitamin A than white rice - parmesan cheese has 207ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin D
Parmesan cheese has more Vitamin D than white rice - parmesan cheese has 19iu of Vitamin D per 100 grams and white rice does not contain significant amounts.
Vitamin E
Parmesan cheese and white rice contain similar amounts of Vitamin E - parmesan cheese has 0.22mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Parmesan cheese and white rice contain similar amounts of Vitamin K - parmesan cheese has 1.7ug 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, parmesan cheese contains more riboflavin and Vitamin B12. Both white rice and parmesan cheese contain significant amounts of pantothenic acid and Vitamin B6.
| White Rice | Parmesan Cheese | |
|---|---|---|
| Thiamin | 0.167 MG | 0.039 MG |
| Riboflavin | 0.016 MG | 0.332 MG |
| Niacin | 1.835 MG | 0.271 MG |
| Pantothenic acid | 0.411 MG | 0.453 MG |
| Vitamin B6 | 0.05 MG | 0.091 MG |
| Folate | 58 UG | 7 UG |
| Vitamin B12 | ~ | 1.2 UG |
Minerals
calcium
Parmesan cheese is an excellent source of calcium and it has 393 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and parmesan cheese has 1184mg of calcium.
iron
White rice has 82% more iron than parmesan cheese - white rice has 1.5mg of iron per 100 grams and parmesan cheese has 0.82mg of iron.
potassium
Parmesan cheese has 217% more potassium than white rice - white rice has 29mg of potassium per 100 grams and parmesan cheese has 92mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, parmesan cheese has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Parmesan Cheese | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.297 G |
| Total | 0.01 G | 0.297 G |
omega 6s
Comparing omega-6 fatty acids, parmesan cheese has more linoleic acid than white rice per 100 grams.
| White Rice | Parmesan Cheese | |
|---|---|---|
| linoleic acid | 0.046 G | 0.272 G |
| Total | 0.046 G | 0.272 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 Parmesan Cheese (Cheese, parmesan, hard) .
Cooked White Rice g
()
|
Daily Values (%) |
Parmesan 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 % |
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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 white rice or parmesan cheese contain more calories in 100 grams?Both white rice and parmesan cheese are high in calories. Parmesan cheese has 200% more calories than white rice - white rice has 130 calories in 100g and parmesan cheese has 392 calories.
Is white rice or parmesan cheese better for protein?
Parmesan cheese is a fantastic source of protein and it has 14 times more protein than white rice - white rice has 2.4g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Does white rice or parmesan cheese have more carbohydrates?
By weight, parmesan cheese has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and parmesan cheese has 3.2g of carbohydrates.
Does white rice or parmesan cheese contain more calcium?
Parmesan cheese is a rich source of calcium and it has 393 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and parmesan cheese has 1184mg of calcium.