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  6. Chow mein vs. Wild rice

Chow mein vs. Wild rice — In-Depth Nutrition Comparison

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Important differences between Chow mein and Wild rice

  • Wild rice has less Selenium, Iron, Vitamin B1, Vitamin B3, Vitamin B2, Folate, Vitamin E , and Phosphorus.
  • Chow mein's daily need coverage for Selenium is 77% more.
  • Chow mein has 391 times more Sodium than Wild rice. Chow mein has 1174mg of Sodium, while Wild rice has 3mg.

The food varieties used in the comparison are Noodles, chinese, chow mein and Wild rice, cooked.

Infographic

Chow mein vs Wild 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.
Chow mein
Chow mein
8
:
2
Wild rice
Wild rice
Contains more Calcium +566.7%
Contains more Iron +688.3%
Contains more Magnesium +62.5%
Contains more Phosphorus +96.3%
Contains more Potassium +18.8%
Contains more Copper +38%
Contains more Selenium +5275%
Contains less Sodium -99.7%
Equal in Zinc - 1.34
Chow mein
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 178% 38% 69% 11% 154% 39% 56% 0% 235%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +566.7%
Contains more Iron +688.3%
Contains more Magnesium +62.5%
Contains more Phosphorus +96.3%
Contains more Potassium +18.8%
Contains more Copper +38%
Contains more Selenium +5275%
Contains less Sodium -99.7%
Equal in Zinc - 1.34

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.
Chow mein
Chow mein
7
:
2
Wild rice
Wild rice
Contains more Vitamin E +858.3%
Contains more Vitamin B1 +1011.5%
Contains more Vitamin B2 +383.9%
Contains more Vitamin B3 +362.3%
Contains more Vitamin B5 +246.1%
Contains more Folate +307.7%
Contains more Vitamin K +180%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +22.7%
Chow mein
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 46% 0% 0% 145% 98% 112% 32% 26% 80% 0% 4%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin E +858.3%
Contains more Vitamin B1 +1011.5%
Contains more Vitamin B2 +383.9%
Contains more Vitamin B3 +362.3%
Contains more Vitamin B5 +246.1%
Contains more Folate +307.7%
Contains more Vitamin K +180%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +22.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chow mein
Chow mein
4
:
1
Wild rice
Wild rice
Contains more Protein +103.3%
Contains more Fats +4438.2%
Contains more Carbs +241.1%
Contains more Other +520%
Contains more Water +6165.3%
Chow mein
8% 15% 73% 2%
Protein: 8.11 g
Fats: 15.43 g
Carbs: 72.8 g
Water: 1.18 g
Other: 2.48 g
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +103.3%
Contains more Fats +4438.2%
Contains more Carbs +241.1%
Contains more Other +520%
Contains more Water +6165.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chow mein
Chow mein
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +17758%
Contains more Polyunsaturated fat +1576.5%
Contains less Saturated Fat -97.8%
Chow mein
15% 61% 24%
Saturated Fat: 2.229 g
Monounsaturated Fat: 8.929 g
Polyunsaturated fat: 3.571 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +17758%
Contains more Polyunsaturated fat +1576.5%
Contains less Saturated Fat -97.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chow mein Wild rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Chow mein Wild rice Opinion
Net carbs 69.1g 19.54g Chow mein
Protein 8.11g 3.99g Chow mein
Fats 15.43g 0.34g Chow mein
Carbs 72.8g 21.34g Chow mein
Calories 475kcal 101kcal Chow mein
Fructose 0.2g Wild rice
Sugar 5.71g 0.73g Wild rice
Fiber 3.7g 1.8g Chow mein
Calcium 20mg 3mg Chow mein
Iron 4.73mg 0.6mg Chow mein
Magnesium 52mg 32mg Chow mein
Phosphorus 161mg 82mg Chow mein
Potassium 120mg 101mg Chow mein
Sodium 1174mg 3mg Wild rice
Zinc 1.4mg 1.34mg Chow mein
Copper 0.167mg 0.121mg Chow mein
Manganese 0.282mg Wild rice
Selenium 43µg 0.8µg Chow mein
Vitamin A 0IU 3IU Wild rice
Vitamin E 2.3mg 0.24mg Chow mein
Vitamin B1 0.578mg 0.052mg Chow mein
Vitamin B2 0.421mg 0.087mg Chow mein
Vitamin B3 5.95mg 1.287mg Chow mein
Vitamin B5 0.533mg 0.154mg Chow mein
Vitamin B6 0.11mg 0.135mg Wild rice
Folate 106µg 26µg Chow mein
Vitamin K 1.4µg 0.5µg Chow mein
Tryptophan 0.049mg Wild rice
Threonine 0.127mg Wild rice
Isoleucine 0.167mg Wild rice
Leucine 0.276mg Wild rice
Lysine 0.17mg Wild rice
Methionine 0.119mg Wild rice
Phenylalanine 0.195mg Wild rice
Valine 0.232mg Wild rice
Histidine 0.104mg Wild rice
Trans Fat 0.8g Wild rice
Saturated Fat 2.229g 0.049g Wild rice
Monounsaturated Fat 8.929g 0.05g Chow mein
Polyunsaturated fat 3.571g 0.213g Chow mein

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chow mein Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Chow mein
10%
Wild rice
Minerals Daily Need Coverage Score
78%
Chow mein
21%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 4.98g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 1171mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 2.18g)
Which food is lower in glycemic index?
Chow mein
Chow mein is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Chow mein
Chow mein is relatively richer in minerals
Which food is richer in vitamins?
Chow mein
Chow mein is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Chow mein - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168905/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.