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Chinese cuisine vs. Brown rice — In-Depth Nutrition Comparison

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Significant differences between chinese cuisine and brown rice

  • Chinese cuisine has more vitamin K, vitamin A, vitamin B1,2, vitamin C, folate, and zinc; however, brown rice is richer in manganese, vitamin B1, and vitamin B3.
  • Chinese cuisine covers your daily vitamin K needs 43% more than brown rice.
  • Brown rice contains less sodium.

Specific food types used in this comparison are Restaurant, Chinese, beef, and vegetables and Rice, brown, long-grain, cooked.

Infographic

Chinese cuisine vs Brown 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +633.3%
Contains more PotassiumPotassium +137.2%
Contains more IronIron +98.2%
Contains more ZincZinc +111.3%
Contains more SeleniumSelenium +15.5%
Contains more MagnesiumMagnesium +160%
Contains more CopperCopper +116.3%
Contains more PhosphorusPhosphorus +35.5%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +562.6%

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%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +382.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +16.6%
Contains more Vitamin B6Vitamin B6 +30.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +25550%
Contains more FolateFolate +400%
Contains more CholineCholine +275%
Contains more Vitamin B1Vitamin B1 +439.4%
Contains more Vitamin B2Vitamin B2 +25.5%
Contains more Vitamin B3Vitamin B3 +94%

All nutrients comparison - raw data values

Nutrient Chinese cuisine Brown rice DV% diff.
Vitamin K 51.3µg 0.2µg 43%
Manganese 0.147mg 0.974mg 36%
Vitamin B12 0.48µg 0µg 20%
Sodium 409mg 4mg 18%
Vitamin C 11.6mg 0mg 13%
Vitamin B1 0.033mg 0.178mg 12%
Polyunsaturated fat 2.13g 0.366g 12%
Protein 7.08g 2.74g 9%
Folate 45µg 9µg 9%
Starch 1.82g 24.79g 9%
Vitamin B3 1.32mg 2.561mg 8%
Vitamin A 63µg 0µg 7%
Zinc 1.5mg 0.71mg 7%
Iron 1.11mg 0.56mg 7%
Fats 5.3g 0.97g 7%
Carbs 7.29g 25.58g 6%
Copper 0.049mg 0.106mg 6%
Magnesium 15mg 39mg 6%
Choline 34.5mg 9.2mg 5%
Cholesterol 14mg 0mg 5%
Phosphorus 76mg 103mg 4%
Vitamin E 0.82mg 0.17mg 4%
Vitamin B6 0.161mg 0.123mg 3%
Saturated fat 0.978g 0.26g 3%
Potassium 204mg 86mg 3%
Selenium 6.7µg 5.8µg 2%
Calcium 22mg 3mg 2%
Monounsaturated fat 1.217g 0.369g 2%
Fructose 0.55g 0g 1%
Calories 105kcal 123kcal 1%
Vitamin B5 0.443mg 0.38mg 1%
Vitamin B2 0.055mg 0.069mg 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 5.79g 23.98g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.41g 0.24g N/A
Fiber 1.5g 1.6g 0%
Trans fat 0.058g 0g N/A
Tryptophan 0.083mg 0.033mg 0%
Threonine 0.313mg 0.095mg 0%
Isoleucine 0.314mg 0.109mg 0%
Leucine 0.525mg 0.214mg 0%
Lysine 0.552mg 0.099mg 0%
Methionine 0.158mg 0.058mg 0%
Phenylalanine 0.317mg 0.133mg 0%
Valine 0.327mg 0.151mg 0%
Histidine 0.207mg 0.066mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.264g 0.011g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-6 - Gamma-linoleic acid 0.001g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.004g 0g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g N/A
Omega-6 - Linoleic acid 1.803g 0.355g 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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +158.4%
Contains more FatsFats +446.4%
Contains more WaterWater +12.2%
Contains more OtherOther +243.2%
Contains more CarbsCarbs +250.9%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +229.8%
Contains more Poly. FatPolyunsaturated fat +482%
Contains less Sat. FatSaturated fat -73.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
43% 28% 16% 13%
Starch: 1.82 g
Sucrose: 1.17 g
Glucose: 0.69 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +387.5%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +1262.1%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.