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Chinese cuisine vs. Rice — In-Depth Nutrition Comparison

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How are chinese cuisine and rice different?

  • Chinese cuisine is richer in vitamin K, vitamin A, vitamin B12, vitamin C, zinc, choline, and vitamin B6, while rice is higher in manganese and vitamin B1.
  • Chinese cuisine covers your daily need for vitamin K, 43% more than rice.
  • Rice is lower in sodium.

Restaurant, Chinese, beef, and vegetables and Rice, white, long-grain, regular, enriched, cooked types were used in this article.

Infographic

Chinese cuisine vs Rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 18% 42% 16% 41% 33% 53% 19% 37%
Rice
Rice
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +482.9%
Contains more ZincZinc +206.1%
Contains more PhosphorusPhosphorus +76.7%
Contains more CopperCopper +40.8%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +221.1%
Contains more SeleniumSelenium +11.9%
~equal in Iron ~1.2mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 39% 21% 16% 1.5% 8.3% 13% 25% 27% 37% 60% 128% 34% 19%
Rice
Rice
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1950%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +323.1%
Contains more Vitamin B5Vitamin B5 +13.6%
Contains more Vitamin B6Vitamin B6 +73.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +1542.9%
Contains more Vitamin B1Vitamin B1 +393.9%
Contains more Vitamin B3Vitamin B3 +11.8%
Contains more FolateFolate +28.9%

All nutrients comparison - raw data values

Nutrient Chinese cuisine Rice DV% diff.
Vitamin K 51.3µg 0µg 43%
Vitamin B12 0.48µg 0µg 20%
Sodium 409mg 1mg 18%
Polyunsaturated fat 2.13g 0.076g 14%
Manganese 0.147mg 0.472mg 14%
Vitamin C 11.6mg 0mg 13%
Vitamin B1 0.033mg 0.163mg 11%
Zinc 1.5mg 0.49mg 9%
Protein 7.08g 2.69g 9%
Fats 5.3g 0.28g 8%
Vitamin A 63µg 0µg 7%
Carbs 7.29g 28.17g 7%
Choline 34.5mg 2.1mg 6%
Phosphorus 76mg 43mg 5%
Potassium 204mg 35mg 5%
Vitamin E 0.82mg 0.04mg 5%
Vitamin B6 0.161mg 0.093mg 5%
Cholesterol 14mg 0mg 5%
Saturated fat 0.978g 0.077g 4%
Fiber 1.5g 0.4g 4%
Vitamin B2 0.055mg 0.013mg 3%
Monounsaturated fat 1.217g 0.088g 3%
Folate 45µg 58µg 3%
Copper 0.049mg 0.069mg 2%
Fructose 0.55g 1%
Calories 105kcal 130kcal 1%
Vitamin B5 0.443mg 0.39mg 1%
Vitamin B3 1.32mg 1.476mg 1%
Vitamin D 0.1µg 0µg 1%
Starch 1.82g 1%
Iron 1.11mg 1.2mg 1%
Calcium 22mg 10mg 1%
Magnesium 15mg 12mg 1%
Selenium 6.7µg 7.5µg 1%
Net carbs 5.79g 27.77g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.41g 0.05g N/A
Trans fat 0.058g N/A
Tryptophan 0.083mg 0.031mg 0%
Threonine 0.313mg 0.096mg 0%
Isoleucine 0.314mg 0.116mg 0%
Leucine 0.525mg 0.222mg 0%
Lysine 0.552mg 0.097mg 0%
Methionine 0.158mg 0.063mg 0%
Phenylalanine 0.317mg 0.144mg 0%
Valine 0.327mg 0.164mg 0%
Histidine 0.207mg 0.063mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.264g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.803g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 5% 7% 79%
Protein: 7.08 g
Fats: 5.3 g
Carbs: 7.29 g
Water: 78.82 g
Other: 1.51 g
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +163.2%
Contains more FatsFats +1792.9%
Contains more WaterWater +15.2%
Contains more OtherOther +259.5%
Contains more CarbsCarbs +286.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 28% 49%
Saturated fat: Sat. Fat 0.978 g
Monounsaturated fat: Mono. Fat 1.217 g
Polyunsaturated fat: Poly. Fat 2.13 g
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +1283%
Contains more Poly. FatPolyunsaturated fat +2702.6%
Contains less Sat. FatSaturated fat -92.1%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chinese cuisine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168072/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.