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.

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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.

Chow mein

Wild rice

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.

Chow mein

Wild rice

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%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			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%
Monounsaturated fat	8.929g	0.05g	22%
Polyunsaturated fat	3.571g	0.213g	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%
Zinc	1.4mg	1.34mg	1%
Vitamin K	1.4µg	0.5µg	1%
Protein per 100 calories	1.7g	4g	N/A
Calories per 10 g protein	586kcal	253kcal	N/A
Weight per 100 calories	21g	99g	N/A
Unsaturated / Saturated Fat ratio	5.6	5.4	N/A
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%