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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
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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 37% 6% 11% 177% 56% 38% 69% 153% 0% 235%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +62.5%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +18.8%
Contains more IronIron +688.3%
Contains more CopperCopper +38%
Contains more PhosphorusPhosphorus +96.3%
Contains more SeleniumSelenium +5275%
Contains less SodiumSodium -99.7%
~equal in Zinc ~1.34mg

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 0% 0% 46% 0% 145% 97% 112% 32% 25% 0% 3.5% 80% 4.7%
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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin EVitamin E +858.3%
Contains more Vitamin B1Vitamin B1 +1011.5%
Contains more Vitamin B2Vitamin B2 +383.9%
Contains more Vitamin B3Vitamin B3 +362.3%
Contains more Vitamin B5Vitamin B5 +246.1%
Contains more Vitamin KVitamin K +180%
Contains more FolateFolate +307.7%
Contains more Vitamin B6Vitamin B6 +22.7%
Contains more CholineCholine +17.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chow mein Wild rice DV% diff.
Selenium 43µg 0.8µg 77%
Iron 4.73mg 0.6mg 52%
Sodium 1174mg 3mg 51%
Vitamin B1 0.578mg 0.052mg 44%
Vitamin B3 5.95mg 1.287mg 29%
Vitamin B2 0.421mg 0.087mg 26%
Fats 15.43g 0.34g 23%
Polyunsaturated fat 3.571g 0.213g 22%
Monounsaturated fat 8.929g 0.05g 22%
Folate 106µg 26µg 20%
Calories 475kcal 101kcal 19%
Carbs 72.8g 21.34g 17%
Vitamin E 2.3mg 0.24mg 14%
Manganese 0.282mg 12%
Phosphorus 161mg 82mg 11%
Saturated fat 2.229g 0.049g 10%
Protein 8.11g 3.99g 8%
Fiber 3.7g 1.8g 8%
Vitamin B5 0.533mg 0.154mg 8%
Magnesium 52mg 32mg 5%
Copper 0.167mg 0.121mg 5%
Calcium 20mg 3mg 2%
Vitamin B6 0.11mg 0.135mg 2%
Potassium 120mg 101mg 1%
Vitamin K 1.4µg 0.5µg 1%
Zinc 1.4mg 1.34mg 1%
Net carbs 69.1g 19.54g N/A
Sugar 5.71g 0.73g N/A
Trans fat 0.8g N/A
Choline 8.7mg 10.2mg 0%
Tryptophan 0.049mg 0%
Threonine 0.127mg 0%
Isoleucine 0.167mg 0%
Leucine 0.276mg 0%
Lysine 0.17mg 0%
Methionine 0.119mg 0%
Phenylalanine 0.195mg 0%
Valine 0.232mg 0%
Histidine 0.104mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 15% 73% 2%
Protein: 8.11 g
Fats: 15.43 g
Carbs: 72.8 g
Water: 1.18 g
Other: 2.48 g
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 ProteinProtein +103.3%
Contains more FatsFats +4438.2%
Contains more CarbsCarbs +241.1%
Contains more OtherOther +520%
Contains more WaterWater +6165.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 61% 24%
Saturated fat: Sat. Fat 2.229 g
Monounsaturated fat: Mono. Fat 8.929 g
Polyunsaturated fat: Poly. Fat 3.571 g
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated fat +17758%
Contains more Poly. FatPolyunsaturated fat +1576.5%
Contains less Sat. FatSaturated fat -97.8%

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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. 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.