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Chow mein vs. Barley — In-Depth Nutrition Comparison

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How are chow mein and barley different?

  • Chow mein has more selenium, iron, vitamin B1, vitamin B2, vitamin B3, folate, phosphorus, and vitamin E than barley.
  • Daily need coverage for selenium for chow mein is 63% higher.
  • Chow mein contains 391 times more sodium than barley. While chow mein contains 1174mg of sodium, barley contains only 3mg.
  • Barley has a lower glycemic index (28) than chow mein (47).

Noodles, chinese, chow mein and Barley, pearled, cooked are the varieties used in this article.

Infographic

Chow mein vs Barley infographic
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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 37% 6% 11% 177% 56% 38% 69% 153% 0% 235%
Barley
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Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 8.2% 50% 35% 22% 23% 0.39% 34% 47%
Contains more MagnesiumMagnesium +136.4%
Contains more CalciumCalcium +81.8%
Contains more PotassiumPotassium +29%
Contains more IronIron +255.6%
Contains more CopperCopper +59%
Contains more ZincZinc +70.7%
Contains more PhosphorusPhosphorus +198.1%
Contains more SeleniumSelenium +400%
Contains less SodiumSodium -99.7%

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% 46% 0% 145% 97% 112% 32% 25% 0% 3.5% 80% 4.7%
Barley
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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% 0.2% 0% 21% 14% 39% 8.1% 27% 0% 2% 12% 7.3%
Contains more Vitamin EVitamin E +22900%
Contains more Vitamin B1Vitamin B1 +596.4%
Contains more Vitamin B2Vitamin B2 +579%
Contains more Vitamin B3Vitamin B3 +188.4%
Contains more Vitamin B5Vitamin B5 +294.8%
Contains more Vitamin KVitamin K +75%
Contains more FolateFolate +562.5%
Contains more CholineCholine +54%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.115mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chow mein Barley DV% diff.
Selenium 43µg 8.6µg 63%
Sodium 1174mg 3mg 51%
Iron 4.73mg 1.33mg 43%
Vitamin B1 0.578mg 0.083mg 41%
Vitamin B2 0.421mg 0.062mg 28%
Vitamin B3 5.95mg 2.063mg 24%
Fats 15.43g 0.44g 23%
Folate 106µg 16µg 23%
Polyunsaturated fat 3.571g 0.214g 22%
Monounsaturated fat 8.929g 0.057g 22%
Calories 475kcal 123kcal 18%
Carbs 72.8g 28.22g 15%
Phosphorus 161mg 54mg 15%
Vitamin E 2.3mg 0.01mg 15%
Protein 8.11g 2.26g 12%
Manganese 0.259mg 11%
Saturated fat 2.229g 0.093g 10%
Vitamin B5 0.533mg 0.135mg 8%
Magnesium 52mg 22mg 7%
Copper 0.167mg 0.105mg 7%
Zinc 1.4mg 0.82mg 5%
Potassium 120mg 93mg 1%
Vitamin K 1.4µg 0.8µg 1%
Choline 8.7mg 13.4mg 1%
Calcium 20mg 11mg 1%
Net carbs 69.1g 24.42g N/A
Sugar 5.71g 0.28g N/A
Fiber 3.7g 3.8g 0%
Vitamin B6 0.11mg 0.115mg 0%
Trans fat 0.8g N/A
Tryptophan 0.038mg 0%
Threonine 0.077mg 0%
Isoleucine 0.083mg 0%
Leucine 0.154mg 0%
Lysine 0.084mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.127mg 0%
Valine 0.111mg 0%
Histidine 0.051mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 15% 73% 2%
Protein: 8.11 g
Fats: 15.43 g
Carbs: 72.8 g
Water: 1.18 g
Other: 2.48 g
Barley
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2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
Contains more ProteinProtein +258.8%
Contains more FatsFats +3406.8%
Contains more CarbsCarbs +158%
Contains more OtherOther +785.7%
Contains more WaterWater +5730.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 61% 24%
Saturated fat: Sat. Fat 2.229 g
Monounsaturated fat: Mono. Fat 8.929 g
Polyunsaturated fat: Poly. Fat 3.571 g
Barley
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26% 16% 59%
Saturated fat: Sat. Fat 0.093 g
Monounsaturated fat: Mono. Fat 0.057 g
Polyunsaturated fat: Poly. Fat 0.214 g
Contains more Mono. FatMonounsaturated fat +15564.9%
Contains more Poly. FatPolyunsaturated fat +1568.7%
Contains less Sat. FatSaturated fat -95.8%

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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. Chow mein - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168905/nutrients
  2. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170285/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.