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  6. Wild rice vs. Chow mein

Wild rice vs. Chow mein — In-Depth Nutrition Comparison

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Important differences between wild rice and chow mein

  • 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.
  • Wild rice is lower in saturated fat.

The food varieties used in the comparison are Wild rice, cooked and Noodles, chinese, chow mein.

Infographic

Wild rice vs Chow 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 6% 11% 177% 56% 38% 69% 153% 0% 235%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +∞%
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%
~equal in Zinc ~1.4mg

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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
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% 46% 0% 145% 97% 112% 32% 25% 0% 3.5% 80% 4.7%
Contains more Vitamin B6Vitamin B6 +22.7%
Contains more CholineCholine +17.2%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
8% 15% 73% 2%
Protein: 8.11 g
Fats: 15.43 g
Carbs: 72.8 g
Water: 1.18 g
Other: 2.48 g
Contains more WaterWater +6165.3%
Contains more ProteinProtein +103.3%
Contains more FatsFats +4438.2%
Contains more CarbsCarbs +241.1%
Contains more OtherOther +520%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
15% 61% 24%
Saturated fat: Sat. Fat 2.229 g
Monounsaturated fat: Mono. Fat 8.929 g
Polyunsaturated fat: Poly. Fat 3.571 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +17758%
Contains more Poly. FatPolyunsaturated fat +1576.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice Chow mein DV% diff.
Selenium 0.8µg 43µg 77%
Iron 0.6mg 4.73mg 52%
Sodium 3mg 1174mg 51%
Vitamin B1 0.052mg 0.578mg 44%
Vitamin B3 1.287mg 5.95mg 29%
Vitamin B2 0.087mg 0.421mg 26%
Fats 0.34g 15.43g 23%
Polyunsaturated fat 0.213g 3.571g 22%
Monounsaturated fat 0.05g 8.929g 22%
Folate 26µg 106µg 20%
Calories 101kcal 475kcal 19%
Carbs 21.34g 72.8g 17%
Vitamin E 0.24mg 2.3mg 14%
Manganese 0.282mg 12%
Phosphorus 82mg 161mg 11%
Saturated fat 0.049g 2.229g 10%
Protein 3.99g 8.11g 8%
Fiber 1.8g 3.7g 8%
Vitamin B5 0.154mg 0.533mg 8%
Magnesium 32mg 52mg 5%
Copper 0.121mg 0.167mg 5%
Calcium 3mg 20mg 2%
Vitamin B6 0.135mg 0.11mg 2%
Potassium 101mg 120mg 1%
Vitamin K 0.5µg 1.4µg 1%
Zinc 1.34mg 1.4mg 1%
Net carbs 19.54g 69.1g N/A
Sugar 0.73g 5.71g N/A
Trans fat 0.8g N/A
Choline 10.2mg 8.7mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Chow 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
10%
Wild rice
42%
Chow mein
Minerals Daily Need Coverage Score
21%
Wild rice
78%
Chow mein

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 4.98g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 1171mg)
Which food is lower in Saturated fat?
Wild rice
Wild rice is lower in Saturated fat (difference - 2.18g)
Which food is lower in glycemic index?
Chow mein
Chow mein is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Chow mein
Chow mein is relatively richer in minerals
Which food is richer in vitamins?
Chow mein
Chow mein is relatively richer in vitamins
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
  2. Chow mein - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168905/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.