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  6. Chow mein vs. Bulgur

Chow mein vs. Bulgur — In-Depth Nutrition Comparison

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What are the main differences between Chow mein and Bulgur?

  • Bulgur has less Selenium, Iron, Vitamin B1, Vitamin B3, Vitamin B2, Folate, Phosphorus, and Vitamin E than Chow mein.
  • Chow mein's daily need coverage for Selenium is 77% higher.
  • Chow mein has 235 times more Sodium than Bulgur. Chow mein has 1174mg of Sodium, while Bulgur has 5mg.

We used Noodles, chinese, chow mein and Bulgur, cooked types in this comparison.

Infographic

Chow mein vs Bulgur 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.
Chow mein
Chow mein
8
:
2
Bulgur
Bulgur
Contains more Calcium +100%
Contains more Iron +392.7%
Contains more Magnesium +62.5%
Contains more Phosphorus +302.5%
Contains more Potassium +76.5%
Contains more Zinc +145.6%
Contains more Copper +122.7%
Contains more Selenium +7066.7%
Contains less Sodium -99.6%
Chow mein
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 178% 38% 69% 11% 154% 39% 56% 0% 235%
Bulgur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Calcium +100%
Contains more Iron +392.7%
Contains more Magnesium +62.5%
Contains more Phosphorus +302.5%
Contains more Potassium +76.5%
Contains more Zinc +145.6%
Contains more Copper +122.7%
Contains more Selenium +7066.7%
Contains less Sodium -99.6%

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.
Chow mein
Chow mein
8
:
1
Bulgur
Bulgur
Contains more Vitamin E +22900%
Contains more Vitamin B1 +914%
Contains more Vitamin B2 +1403.6%
Contains more Vitamin B3 +495%
Contains more Vitamin B5 +54.9%
Contains more Vitamin B6 +32.5%
Contains more Folate +488.9%
Contains more Vitamin K +180%
Contains more Vitamin A +∞%
Chow mein
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 46% 0% 0% 145% 98% 112% 32% 26% 80% 0% 4%
Bulgur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Contains more Vitamin E +22900%
Contains more Vitamin B1 +914%
Contains more Vitamin B2 +1403.6%
Contains more Vitamin B3 +495%
Contains more Vitamin B5 +54.9%
Contains more Vitamin B6 +32.5%
Contains more Folate +488.9%
Contains more Vitamin K +180%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chow mein
Chow mein
4
:
1
Bulgur
Bulgur
Contains more Protein +163.3%
Contains more Fats +6329.2%
Contains more Carbs +291.8%
Contains more Other +629.4%
Contains more Water +6489.8%
Chow mein
8% 15% 73% 2%
Protein: 8.11 g
Fats: 15.43 g
Carbs: 72.8 g
Water: 1.18 g
Other: 2.48 g
Bulgur
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more Protein +163.3%
Contains more Fats +6329.2%
Contains more Carbs +291.8%
Contains more Other +629.4%
Contains more Water +6489.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chow mein
Chow mein
2
:
1
Bulgur
Bulgur
Contains more Monounsaturated Fat +28703.2%
Contains more Polyunsaturated fat +3543.9%
Contains less Saturated Fat -98.1%
Chow mein
15% 61% 24%
Saturated Fat: 2.229 g
Monounsaturated Fat: 8.929 g
Polyunsaturated fat: 3.571 g
Bulgur
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Monounsaturated Fat +28703.2%
Contains more Polyunsaturated fat +3543.9%
Contains less Saturated Fat -98.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chow mein Bulgur Opinion
Net carbs 69.1g 14.08g Chow mein
Protein 8.11g 3.08g Chow mein
Fats 15.43g 0.24g Chow mein
Carbs 72.8g 18.58g Chow mein
Calories 475kcal 83kcal Chow mein
Sugar 5.71g 0.1g Bulgur
Fiber 3.7g 4.5g Bulgur
Calcium 20mg 10mg Chow mein
Iron 4.73mg 0.96mg Chow mein
Magnesium 52mg 32mg Chow mein
Phosphorus 161mg 40mg Chow mein
Potassium 120mg 68mg Chow mein
Sodium 1174mg 5mg Bulgur
Zinc 1.4mg 0.57mg Chow mein
Copper 0.167mg 0.075mg Chow mein
Manganese 0.609mg Bulgur
Selenium 43µg 0.6µg Chow mein
Vitamin A 0IU 2IU Bulgur
Vitamin E 2.3mg 0.01mg Chow mein
Vitamin B1 0.578mg 0.057mg Chow mein
Vitamin B2 0.421mg 0.028mg Chow mein
Vitamin B3 5.95mg 1mg Chow mein
Vitamin B5 0.533mg 0.344mg Chow mein
Vitamin B6 0.11mg 0.083mg Chow mein
Folate 106µg 18µg Chow mein
Vitamin K 1.4µg 0.5µg Chow mein
Tryptophan 0.048mg Bulgur
Threonine 0.089mg Bulgur
Isoleucine 0.114mg Bulgur
Leucine 0.208mg Bulgur
Lysine 0.085mg Bulgur
Methionine 0.048mg Bulgur
Phenylalanine 0.145mg Bulgur
Valine 0.139mg Bulgur
Histidine 0.071mg Bulgur
Trans Fat 0.8g Bulgur
Saturated Fat 2.229g 0.042g Bulgur
Monounsaturated Fat 8.929g 0.031g Chow mein
Polyunsaturated fat 3.571g 0.098g Chow mein

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chow mein Bulgur
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
45%
Chow mein
8%
Bulgur
Minerals Daily Need Coverage Score
78%
Chow mein
21%
Bulgur

Comparison summary

Which food is richer in minerals?
Chow mein
Chow mein is relatively richer in minerals
Which food is cheaper?
Chow mein
Chow mein is cheaper (difference - $2)
Which food is richer in vitamins?
Chow mein
Chow mein is relatively richer in vitamins
Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 5.61g)
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 1169mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 2.187g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (47)

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. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.