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  6. Spanish rice vs. Lo mein

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

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Important differences between Spanish rice and Lo mein

  • Spanish rice has more Vitamin B1, Vitamin B3, Manganese, Folate, Monounsaturated Fat, and Polyunsaturated fat, however, Lo mein has more Selenium.
  • Spanish rice's daily need coverage for Vitamin B1 is 11% more.
  • Spanish rice has 3 times more Vitamin B3 than Lo mein. Spanish rice has 2.378mg of Vitamin B3, while Lo mein has 0.81mg.
  • Lo mein is lower in Sodium.

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

Infographic

Spanish rice vs Lo mein 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 9.3% 6% 10% 43% 22% 13% 24% 69% 51% 40%
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%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +26.7%
Contains more ManganeseManganese +62.5%
Contains less SodiumSodium -18.6%
Contains more SeleniumSelenium +58.1%
~equal in Magnesium ~14mg
~equal in Calcium ~21mg
~equal in Potassium ~105mg
~equal in Iron ~1.07mg
~equal in Copper ~0.064mg

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 0.33% 6% 12% 0% 46% 17% 45% 25% 19% 10% 33% 38% 5%
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%
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%
Contains more Vitamin CVitamin C +1600%
Contains more Vitamin AVitamin A +79%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +67.6%
~equal in Vitamin K ~12.7µg
~equal in Choline ~8.9mg

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more StarchStarch +64.7%
Contains more GlucoseGlucose +35.1%
Contains more FructoseFructose +27.3%
Contains more SucroseSucrose +328.9%
Contains more MaltoseMaltose +∞%
~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.
Spanish rice Lo mein
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 Spanish rice Lo mein Opinion
Calories 185kcal 121kcal Spanish rice
Protein 3.28g 4.77g Lo mein
Fats 5.29g 2.35g Spanish rice
Vitamin C 0.1mg 1.7mg Lo mein
Net carbs 29.96g 18.86g Spanish rice
Carbs 31.16g 20.16g Spanish rice
Vitamin D 0IU 4IU Lo mein
Magnesium 13mg 14mg Lo mein
Calcium 20mg 21mg Lo mein
Potassium 116mg 105mg Spanish rice
Iron 1.15mg 1.07mg Spanish rice
Sugar 1.3g 2.63g Spanish rice
Fiber 1.2g 1.3g Lo mein
Copper 0.065mg 0.064mg Spanish rice
Zinc 0.48mg 0.36mg Spanish rice
Starch 27.55g 16.73g Spanish rice
Phosphorus 57mg 45mg Spanish rice
Sodium 528mg 430mg Lo mein
Vitamin A 100IU 179IU Lo mein
Vitamin A 6µg 9µg Lo mein
Vitamin E 0.6mg 0.3mg Spanish rice
Vitamin D 0µg 0.1µg Lo mein
Manganese 0.39mg 0.24mg Spanish rice
Selenium 7.4µg 11.7µg Lo mein
Vitamin B1 0.183mg 0.047mg Spanish rice
Vitamin B2 0.074mg 0.124mg Lo mein
Vitamin B3 2.378mg 0.81mg Spanish rice
Vitamin B5 0.415mg 0.27mg Spanish rice
Vitamin B6 0.082mg 0.068mg Spanish rice
Vitamin B12 0.08µg 0µg Spanish rice
Vitamin K 13µg 12.7µg Spanish rice
Folate 50µg 28µg Spanish rice
Trans Fat 0.07g 0.008g Lo mein
Choline 9.1mg 8.9mg Spanish rice
Saturated Fat 1.005g 0.464g Lo mein
Monounsaturated Fat 1.511g 0.592g Spanish rice
Polyunsaturated fat 2.317g 1.291g 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 0.42g 0.33g Spanish rice
Omega-3 - ALA 0.238g 0.141g Spanish rice
Omega-6 - Gamma-linoleic acid 0.011g 0.004g Spanish rice
Omega-6 - Eicosadienoic acid 0.002g 0.001g Spanish rice
Omega-6 - Linoleic acid 2.052g 1.134g Spanish rice

Which food is preferable for your diet?

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

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