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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, Polyunsaturated fat, and Monounsaturated 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% 11% 6% 3% 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% 6% 12% 0% 46% 17% 45% 25% 19% 10% 33% 38% 5%
Contains more Vitamin CVitamin C +1600%
Contains more Vitamin AVitamin A +79%
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

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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lo mein Spanish rice Opinion
Calories 121kcal 185kcal Spanish rice
Protein 4.77g 3.28g Lo mein
Fats 2.35g 5.29g Spanish rice
Vitamin C 1.7mg 0.1mg Lo mein
Net carbs 18.86g 29.96g Spanish rice
Carbs 20.16g 31.16g Spanish rice
Vitamin D 4IU 0IU Lo mein
Magnesium 14mg 13mg Lo mein
Calcium 21mg 20mg Lo mein
Potassium 105mg 116mg Spanish rice
Iron 1.07mg 1.15mg Spanish rice
Sugar 2.63g 1.3g Spanish rice
Fiber 1.3g 1.2g Lo mein
Copper 0.064mg 0.065mg Spanish rice
Zinc 0.36mg 0.48mg Spanish rice
Starch 16.73g 27.55g Spanish rice
Phosphorus 45mg 57mg Spanish rice
Sodium 430mg 528mg Lo mein
Vitamin A 179IU 100IU Lo mein
Vitamin A RAE 9µg 6µg Lo mein
Vitamin E 0.3mg 0.6mg Spanish rice
Vitamin D 0.1µg 0µg Lo mein
Manganese 0.24mg 0.39mg Spanish rice
Selenium 11.7µg 7.4µg Lo mein
Vitamin B1 0.047mg 0.183mg Spanish rice
Vitamin B2 0.124mg 0.074mg Lo mein
Vitamin B3 0.81mg 2.378mg Spanish rice
Vitamin B5 0.27mg 0.415mg Spanish rice
Vitamin B6 0.068mg 0.082mg Spanish rice
Vitamin B12 0µg 0.08µg Spanish rice
Vitamin K 12.7µg 13µg Spanish rice
Folate 28µg 50µg Spanish rice
Trans Fat 0.008g 0.07g Lo mein
Choline 8.9mg 9.1mg Spanish rice
Saturated Fat 0.464g 1.005g Lo mein
Monounsaturated Fat 0.592g 1.511g Spanish rice
Polyunsaturated fat 1.291g 2.317g Spanish rice
Tryptophan 0.044mg Spanish rice
Threonine 0.098mg Spanish rice
Isoleucine 0.109mg Spanish rice
Leucine 0.24mg Spanish rice
Lysine 0.131mg Spanish rice
Methionine 0.071mg Spanish rice
Phenylalanine 153mg Spanish rice
Valine 0.137mg Spanish rice
Histidine 0.071mg Spanish rice
Fructose 0.33g 0.42g Spanish rice
Omega-3 - ALA 0.141g 0.238g Spanish rice
Omega-6 - Gamma-linoleic acid 0.004g 0.011g Spanish rice
Omega-6 - Eicosadienoic acid 0.001g 0.002g Spanish rice
Omega-6 - Linoleic acid 1.134g 2.052g Spanish rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lo mein Spanish rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
13%
Lo mein
20%
Spanish rice
Minerals Daily Need Coverage Score
27%
Lo mein
29%
Spanish rice

Comparison summary

Which food is richer in minerals?
Spanish rice
Spanish rice is relatively richer in minerals
Which food is lower in Sugar?
Spanish rice
Spanish rice is lower in Sugar (difference - 1.33g)
Which food is richer in vitamins?
Spanish rice
Spanish rice is relatively richer in vitamins
Which food contains less Sodium?
Lo mein
Lo mein contains less Sodium (difference - 98mg)
Which food is lower in Saturated Fat?
Lo mein
Lo mein is lower in Saturated Fat (difference - 0.541g)
Which food is lower in glycemic index?
Lo mein
Lo mein is lower in glycemic index (difference - 51)
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. 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.