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Chinese fried rice vs. Rice — In-Depth Nutrition Comparison

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What are the differences between Chinese fried rice and rice?

  • Chinese fried rice is higher in vitamin A and polyunsaturated fat, yet rice is higher in folate, vitamin B1, iron, and vitamin B3.
  • Chinese fried rice's daily need coverage for sodium is 17% more.
  • The glycemic index of rice is lower.

We used Restaurant, Chinese, fried rice, without meat and Rice, white, long-grain, regular, enriched, cooked types in this article.

Infographic

Chinese fried rice 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 7.1% 3.6% 6.7% 25% 32% 20% 22% 50% 56% 45%
Rice
Rice
3
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 CalciumCalcium +20%
Contains more PotassiumPotassium +117.1%
Contains more CopperCopper +37.7%
Contains more ZincZinc +46.9%
Contains more PhosphorusPhosphorus +18.6%
Contains more MagnesiumMagnesium +20%
Contains more IronIron +81.8%
Contains less SodiumSodium -99.7%
~equal in Manganese ~0.472mg
~equal in Selenium ~7.5µg

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 13% 7.3% 2.6% 0% 3.8% 6% 12% 0% 7.4% 0% 7% 4.5% 3%
Rice
Rice
5
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 +225%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +161.9%
Contains more Vitamin B1Vitamin B1 +986.7%
Contains more Vitamin B3Vitamin B3 +131.7%
Contains more Vitamin B6Vitamin B6 +190.6%
Contains more FolateFolate +866.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese fried rice Rice DV% diff.
Sodium 387mg 1mg 17%
Starch 30.8g 13%
Folate 6µg 58µg 13%
Vitamin B1 0.015mg 0.163mg 12%
Vitamin B5 0.39mg 8%
Iron 0.66mg 1.2mg 7%
Polyunsaturated fat 1.111g 0.076g 7%
Cholesterol 18mg 0mg 6%
Vitamin B3 0.637mg 1.476mg 5%
Vitamin B6 0.032mg 0.093mg 5%
Vitamin C 3.8mg 0mg 4%
Fats 2.96g 0.28g 4%
Fiber 1.1g 0.4g 3%
Copper 0.095mg 0.069mg 3%
Protein 4.05g 2.69g 3%
Manganese 0.433mg 0.472mg 2%
Vitamin K 2.8µg 0µg 2%
Saturated fat 0.54g 0.077g 2%
Calories 174kcal 130kcal 2%
Vitamin A 22µg 0µg 2%
Zinc 0.72mg 0.49mg 2%
Carbs 32.79g 28.17g 2%
Vitamin E 0.13mg 0.04mg 1%
Selenium 8.3µg 7.5µg 1%
Phosphorus 51mg 43mg 1%
Vitamin B2 0.026mg 0.013mg 1%
Potassium 76mg 35mg 1%
Choline 5.5mg 2.1mg 1%
Monounsaturated fat 0.649g 0.088g 1%
Net carbs 31.69g 27.77g N/A
Magnesium 10mg 12mg 0%
Calcium 12mg 10mg 0%
Sugar 0.56g 0.05g N/A
Trans fat 0.011g N/A
Tryptophan 0.052mg 0.031mg 0%
Threonine 0.173mg 0.096mg 0%
Isoleucine 0.173mg 0.116mg 0%
Leucine 0.335mg 0.222mg 0%
Lysine 0.173mg 0.097mg 0%
Methionine 0.114mg 0.063mg 0%
Phenylalanine 0.225mg 0.144mg 0%
Valine 0.251mg 0.164mg 0%
Histidine 0.094mg 0.063mg 0%
Fructose 0.05g 0%
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.981g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 33% 59%
Protein: 4.05 g
Fats: 2.96 g
Carbs: 32.79 g
Water: 59.09 g
Other: 1.11 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 +50.6%
Contains more FatsFats +957.1%
Contains more CarbsCarbs +16.4%
Contains more OtherOther +164.3%
Contains more WaterWater +15.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 28% 48%
Saturated fat: Sat. Fat 0.54 g
Monounsaturated fat: Mono. Fat 0.649 g
Polyunsaturated fat: Poly. Fat 1.111 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 +637.5%
Contains more Poly. FatPolyunsaturated fat +1361.8%
Contains less Sat. FatSaturated fat -85.7%

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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 fried rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167668/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.