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  6. Lo mein vs. Spanish rice

Lo mein vs. Spanish rice — In-Depth Nutrition Comparison

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Important differences between lo mein and spanish rice

  • Lo mein has more selenium; however, spanish rice has more vitamin B1, vitamin B3, manganese, folate, monounsaturated fat, and polyunsaturated fat.
  • Spanish rice's daily need coverage for vitamin B1 is 11% more.
  • Lo mein has 2 times more selenium than spanish rice. Lo mein has 11.7µg of selenium, while spanish rice has 7.4µg.
  • Lo mein is lower in sodium.

The food varieties used in the comparison are Restaurant, Chinese, vegetable lo mein, without meat and Restaurant, Mexican, spanish rice.

Infographic

Lo mein vs Spanish 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 10% 6.3% 9.3% 40% 21% 9.8% 19% 56% 31% 64%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6% 10% 43% 22% 13% 24% 69% 51% 40%
Contains less SodiumSodium -18.6%
Contains more SeleniumSelenium +58.1%
Contains more PotassiumPotassium +10.5%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +26.7%
Contains more ManganeseManganese +62.5%
~equal in Magnesium ~13mg
~equal in Calcium ~20mg
~equal in Iron ~1.15mg
~equal in Copper ~0.065mg

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 5.7% 3% 6% 1.5% 12% 29% 15% 16% 16% 0% 32% 21% 4.9%
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 0.33% 2% 12% 0% 46% 17% 45% 25% 19% 10% 33% 38% 5%
Contains more Vitamin CVitamin C +1600%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +67.6%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +289.4%
Contains more Vitamin B3Vitamin B3 +193.6%
Contains more Vitamin B5Vitamin B5 +53.7%
Contains more Vitamin B6Vitamin B6 +20.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +78.6%
~equal in Vitamin K ~13µg
~equal in Choline ~9.1mg

All nutrients comparison - raw data values

Nutrient Lo mein Spanish rice DV% diff.
Vitamin B1 0.047mg 0.183mg 11%
Vitamin B3 0.81mg 2.378mg 10%
Phenylalanine 153mg 9%
Selenium 11.7µg 7.4µg 8%
Polyunsaturated fat 1.291g 2.317g 7%
Manganese 0.24mg 0.39mg 7%
Folate 28µg 50µg 6%
Fats 2.35g 5.29g 5%
Starch 16.73g 27.55g 4%
Carbs 20.16g 31.16g 4%
Vitamin B2 0.124mg 0.074mg 4%
Sodium 430mg 528mg 4%
Vitamin B12 0µg 0.08µg 3%
Vitamin B5 0.27mg 0.415mg 3%
Protein 4.77g 3.28g 3%
Calories 121kcal 185kcal 3%
Phosphorus 45mg 57mg 2%
Monounsaturated fat 0.592g 1.511g 2%
Vitamin C 1.7mg 0.1mg 2%
Saturated fat 0.464g 1.005g 2%
Vitamin E 0.3mg 0.6mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin B6 0.068mg 0.082mg 1%
Zinc 0.36mg 0.48mg 1%
Iron 1.07mg 1.15mg 1%
Vitamin D 4IU 0IU 1%
Net carbs 18.86g 29.96g N/A
Magnesium 14mg 13mg 0%
Calcium 21mg 20mg 0%
Potassium 105mg 116mg 0%
Sugar 2.63g 1.3g N/A
Fiber 1.3g 1.2g 0%
Copper 0.064mg 0.065mg 0%
Vitamin A 9µg 6µg 0%
Vitamin K 12.7µg 13µg 0%
Trans fat 0.008g 0.07g N/A
Choline 8.9mg 9.1mg 0%
Tryptophan 0.044mg 0%
Threonine 0.098mg 0%
Isoleucine 0.109mg 0%
Leucine 0.24mg 0%
Lysine 0.131mg 0%
Methionine 0.071mg 0%
Valine 0.137mg 0%
Histidine 0.071mg 0%
Fructose 0.33g 0.42g 0%
Omega-3 - ALA 0.141g 0.238g N/A
Omega-6 - Gamma-linoleic acid 0.004g 0.011g N/A
Omega-6 - Eicosadienoic acid 0.001g 0.002g N/A
Omega-6 - Linoleic acid 1.134g 2.052g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 20% 71%
Protein: 4.77 g
Fats: 2.35 g
Carbs: 20.16 g
Water: 71.33 g
Other: 1.39 g
3% 5% 31% 59% 2%
Protein: 3.28 g
Fats: 5.29 g
Carbs: 31.16 g
Water: 58.54 g
Other: 1.73 g
Contains more ProteinProtein +45.4%
Contains more WaterWater +21.8%
Contains more FatsFats +125.1%
Contains more CarbsCarbs +54.6%
Contains more OtherOther +24.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.464 g
Monounsaturated fat: Mono. Fat 0.592 g
Polyunsaturated fat: Poly. Fat 1.291 g
21% 31% 48%
Saturated fat: Sat. Fat 1.005 g
Monounsaturated fat: Mono. Fat 1.511 g
Polyunsaturated fat: Poly. Fat 2.317 g
Contains less Sat. FatSaturated fat -53.8%
Contains more Mono. FatMonounsaturated fat +155.2%
Contains more Poly. FatPolyunsaturated fat +79.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
86% 8% 2% 2%
Starch: 16.73 g
Sucrose: 1.63 g
Glucose: 0.37 g
Fructose: 0.33 g
Lactose: 0 g
Maltose: 0.3 g
Galactose: 0 g
95% 2%
Starch: 27.55 g
Sucrose: 0.38 g
Glucose: 0.5 g
Fructose: 0.42 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +328.9%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +64.7%
Contains more GlucoseGlucose +35.1%
Contains more FructoseFructose +27.3%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Lo mein - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167677/nutrients
  2. Spanish rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167665/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.