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Chinese cuisine vs. Wheat — In-Depth Nutrition Comparison

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How are chinese cuisine and wheat different?

  • Chinese cuisine is higher in vitamin A; however, wheat is richer in selenium, manganese, phosphorus, copper, vitamin B3, vitamin B1, magnesium, iron, and zinc.
  • Daily need coverage for selenium for wheat is 150% higher.

Restaurant, Chinese, beef, and vegetables and Wheat, durum are the varieties used in this article.

Infographic

Chinese cuisine vs Wheat 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%
Wheat
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +860%
Contains more CalciumCalcium +54.5%
Contains more PotassiumPotassium +111.3%
Contains more IronIron +217.1%
Contains more CopperCopper +1028.6%
Contains more ZincZinc +177.3%
Contains more PhosphorusPhosphorus +568.4%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +1949%
Contains more SeleniumSelenium +1234.3%

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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1169.7%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +410.5%
Contains more Vitamin B5Vitamin B5 +111.1%
Contains more Vitamin B6Vitamin B6 +160.2%
~equal in Folate ~43µg

All nutrients comparison - raw data values

Nutrient Chinese cuisine Wheat DV% diff.
Selenium 6.7µg 89.4µg 150%
Manganese 0.147mg 3.012mg 125%
Phosphorus 76mg 508mg 62%
Copper 0.049mg 0.553mg 56%
Vitamin K 51.3µg 43%
Vitamin B3 1.32mg 6.738mg 34%
Vitamin B1 0.033mg 0.419mg 32%
Magnesium 15mg 144mg 31%
Iron 1.11mg 3.52mg 30%
Zinc 1.5mg 4.16mg 24%
Carbs 7.29g 71.13g 21%
Vitamin B12 0.48µg 0µg 20%
Vitamin B6 0.161mg 0.419mg 20%
Sodium 409mg 2mg 18%
Protein 7.08g 13.68g 13%
Vitamin C 11.6mg 0mg 13%
Calories 105kcal 339kcal 12%
Vitamin B5 0.443mg 0.935mg 10%
Polyunsaturated fat 2.13g 0.978g 8%
Vitamin A 63µg 0µg 7%
Potassium 204mg 431mg 7%
Fiber 1.5g 6%
Choline 34.5mg 6%
Vitamin E 0.82mg 5%
Vitamin B2 0.055mg 0.121mg 5%
Cholesterol 14mg 0mg 5%
Fats 5.3g 2.47g 4%
Monounsaturated fat 1.217g 0.344g 2%
Saturated fat 0.978g 0.454g 2%
Fructose 0.55g 1%
Starch 1.82g 1%
Folate 45µg 43µg 1%
Vitamin D 0.1µg 0µg 1%
Calcium 22mg 34mg 1%
Net carbs 5.79g 71.13g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.41g N/A
Trans fat 0.058g N/A
Tryptophan 0.083mg 0.176mg 0%
Threonine 0.313mg 0.366mg 0%
Isoleucine 0.314mg 0.533mg 0%
Leucine 0.525mg 0.934mg 0%
Lysine 0.552mg 0.303mg 0%
Methionine 0.158mg 0.221mg 0%
Phenylalanine 0.317mg 0.681mg 0%
Valine 0.327mg 0.594mg 0%
Histidine 0.207mg 0.322mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.264g N/A
Omega-3 - DPA 0.005g 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more FatsFats +114.6%
Contains more WaterWater +620.5%
Contains more ProteinProtein +93.2%
Contains more CarbsCarbs +875.7%
Contains more OtherOther +17.9%

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% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +253.8%
Contains more Poly. FatPolyunsaturated fat +117.8%
Contains less Sat. FatSaturated fat -53.6%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.