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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.
Contains less Sodium -99.7%
Contains more Calcium +566.7%
Contains more Iron +688.3%
Contains more Magnesium +62.5%
Contains more Phosphorus +96.3%
Contains more Potassium +18.8%
Contains more Copper +38%
Contains more Selenium +5275%
Equal in Zinc - 1.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 178% 38% 69% 11% 154% 39% 56% 0% 235%
Contains less Sodium -99.7%
Contains more Calcium +566.7%
Contains more Iron +688.3%
Contains more Magnesium +62.5%
Contains more Phosphorus +96.3%
Contains more Potassium +18.8%
Contains more Copper +38%
Contains more Selenium +5275%
Equal in Zinc - 1.4

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin B6 +22.7%
Contains more Choline +17.2%
Contains more Vitamin E +858.3%
Contains more Vitamin B1 +1011.5%
Contains more Vitamin B2 +383.9%
Contains more Vitamin B3 +362.3%
Contains more Vitamin B5 +246.1%
Contains more Folate +307.7%
Contains more Vitamin K +180%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 6% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 46% 0% 0% 145% 98% 112% 32% 26% 80% 0% 5% 4%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +22.7%
Contains more Choline +17.2%
Contains more Vitamin E +858.3%
Contains more Vitamin B1 +1011.5%
Contains more Vitamin B2 +383.9%
Contains more Vitamin B3 +362.3%
Contains more Vitamin B5 +246.1%
Contains more Folate +307.7%
Contains more Vitamin K +180%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +6165.3%
Contains more Protein +103.3%
Contains more Fats +4438.2%
Contains more Carbs +241.1%
Contains more Other +520%
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 Water +6165.3%
Contains more Protein +103.3%
Contains more Fats +4438.2%
Contains more Carbs +241.1%
Contains more Other +520%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -97.8%
Contains more Monounsaturated Fat +17758%
Contains more Polyunsaturated fat +1576.5%
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
15% 61% 24%
Saturated Fat: 2.229 g
Monounsaturated Fat: 8.929 g
Polyunsaturated fat: 3.571 g
Contains less Saturated Fat -97.8%
Contains more Monounsaturated Fat +17758%
Contains more Polyunsaturated 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 Opinion
Net carbs 19.54g 69.1g Chow mein
Protein 3.99g 8.11g Chow mein
Fats 0.34g 15.43g Chow mein
Carbs 21.34g 72.8g Chow mein
Calories 101kcal 475kcal Chow mein
Fructose 0.2g Wild rice
Sugar 0.73g 5.71g Wild rice
Fiber 1.8g 3.7g Chow mein
Calcium 3mg 20mg Chow mein
Iron 0.6mg 4.73mg Chow mein
Magnesium 32mg 52mg Chow mein
Phosphorus 82mg 161mg Chow mein
Potassium 101mg 120mg Chow mein
Sodium 3mg 1174mg Wild rice
Zinc 1.34mg 1.4mg Chow mein
Copper 0.121mg 0.167mg Chow mein
Manganese 0.282mg Wild rice
Selenium 0.8µg 43µg Chow mein
Vitamin A 3IU 0IU Wild rice
Vitamin E 0.24mg 2.3mg Chow mein
Vitamin B1 0.052mg 0.578mg Chow mein
Vitamin B2 0.087mg 0.421mg Chow mein
Vitamin B3 1.287mg 5.95mg Chow mein
Vitamin B5 0.154mg 0.533mg Chow mein
Vitamin B6 0.135mg 0.11mg Wild rice
Folate 26µg 106µg Chow mein
Choline 10.2mg 8.7mg Wild rice
Vitamin K 0.5µg 1.4µg Chow mein
Tryptophan 0.049mg Wild rice
Threonine 0.127mg Wild rice
Isoleucine 0.167mg Wild rice
Leucine 0.276mg Wild rice
Lysine 0.17mg Wild rice
Methionine 0.119mg Wild rice
Phenylalanine 0.195mg Wild rice
Valine 0.232mg Wild rice
Histidine 0.104mg Wild rice
Trans Fat 0.8g Wild rice
Saturated Fat 0.049g 2.229g Wild rice
Monounsaturated Fat 0.05g 8.929g Chow mein
Polyunsaturated fat 0.213g 3.571g Chow mein

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Chow mein
Low Fats diet ok
Low Carbs diet ok
Low Calories 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.