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Wheat vs. Chinese cuisine — In-Depth Nutrition Comparison

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How are wheat and chinese cuisine different?

  • Wheat is higher in selenium, manganese, phosphorus, copper, vitamin B3, vitamin B1, magnesium, iron, and zinc; however, chinese cuisine is richer in vitamin A.
  • Daily need coverage for selenium for wheat is 150% higher.
  • Wheat contains 20 times more manganese than chinese cuisine. While wheat contains 3.012mg of manganese, chinese cuisine contains only 0.147mg.

Wheat, durum and Restaurant, Chinese, beef, and vegetables are the varieties used in this article.

Infographic

Wheat vs Chinese cuisine 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.
Wheat
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 18% 42% 16% 41% 33% 53% 19% 37%
Contains more MagnesiumMagnesium +860%
Contains more CalciumCalcium +54.5%
Contains more PotassiumPotassium +111.3%
Contains more IronIron +217.1%
Contains more CopperCopper +1028.6%
Contains more ZincZinc +177.3%
Contains more PhosphorusPhosphorus +568.4%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +1949%
Contains more SeleniumSelenium +1234.3%

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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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 39% 21% 16% 1.5% 8.3% 13% 25% 27% 37% 60% 128% 34% 19%
Contains more Vitamin B1Vitamin B1 +1169.7%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +410.5%
Contains more Vitamin B5Vitamin B5 +111.1%
Contains more Vitamin B6Vitamin B6 +160.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Folate ~45µg

All nutrients comparison - raw data values

Nutrient Wheat Chinese cuisine DV% diff.
Selenium 89.4µg 6.7µg 150%
Manganese 3.012mg 0.147mg 125%
Phosphorus 508mg 76mg 62%
Copper 0.553mg 0.049mg 56%
Vitamin K 51.3µg 43%
Vitamin B3 6.738mg 1.32mg 34%
Vitamin B1 0.419mg 0.033mg 32%
Magnesium 144mg 15mg 31%
Iron 3.52mg 1.11mg 30%
Zinc 4.16mg 1.5mg 24%
Carbs 71.13g 7.29g 21%
Vitamin B12 0µg 0.48µg 20%
Vitamin B6 0.419mg 0.161mg 20%
Sodium 2mg 409mg 18%
Protein 13.68g 7.08g 13%
Vitamin C 0mg 11.6mg 13%
Calories 339kcal 105kcal 12%
Vitamin B5 0.935mg 0.443mg 10%
Polyunsaturated fat 0.978g 2.13g 8%
Vitamin A 0µg 63µg 7%
Potassium 431mg 204mg 7%
Fiber 1.5g 6%
Choline 34.5mg 6%
Vitamin E 0.82mg 5%
Vitamin B2 0.121mg 0.055mg 5%
Cholesterol 0mg 14mg 5%
Fats 2.47g 5.3g 4%
Monounsaturated fat 0.344g 1.217g 2%
Saturated fat 0.454g 0.978g 2%
Fructose 0.55g 1%
Starch 1.82g 1%
Folate 43µg 45µg 1%
Vitamin D 0µg 0.1µg 1%
Calcium 34mg 22mg 1%
Net carbs 71.13g 5.79g N/A
Vitamin D 0IU 3IU 0%
Sugar 2.41g N/A
Trans fat 0.058g N/A
Tryptophan 0.176mg 0.083mg 0%
Threonine 0.366mg 0.313mg 0%
Isoleucine 0.533mg 0.314mg 0%
Leucine 0.934mg 0.525mg 0%
Lysine 0.303mg 0.552mg 0%
Methionine 0.221mg 0.158mg 0%
Phenylalanine 0.681mg 0.317mg 0%
Valine 0.594mg 0.327mg 0%
Histidine 0.322mg 0.207mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.264g N/A
Omega-3 - DPA 0.005g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.803g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
7% 5% 7% 79%
Protein: 7.08 g
Fats: 5.3 g
Carbs: 7.29 g
Water: 78.82 g
Other: 1.51 g
Contains more ProteinProtein +93.2%
Contains more CarbsCarbs +875.7%
Contains more OtherOther +17.9%
Contains more FatsFats +114.6%
Contains more WaterWater +620.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
23% 28% 49%
Saturated fat: Sat. Fat 0.978 g
Monounsaturated fat: Mono. Fat 1.217 g
Polyunsaturated fat: Poly. Fat 2.13 g
Contains less Sat. FatSaturated fat -53.6%
Contains more Mono. FatMonounsaturated fat +253.8%
Contains more Poly. FatPolyunsaturated fat +117.8%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Chinese cuisine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168072/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.