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  6. Chow mein vs. Chinese fried rice

Chow mein vs. Chinese fried rice — In-Depth Nutrition Comparison

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A recap on the differences between chow mein and Chinese fried rice

  • Chinese fried rice has less selenium, iron, vitamin B1, vitamin B3, vitamin B2, folate, phosphorus, vitamin E, and fiber.
  • Chow mein covers your daily selenium needs 63% more than Chinese fried rice.
  • Chinese fried rice contains 39 times less vitamin B1 than chow mein. Chow mein contains 0.578mg of vitamin B1, while Chinese fried rice contains 0.015mg.
  • Chinese fried rice has less sodium.
  • The glycemic index of Chinese fried rice is higher.

Food varieties used in this article are Noodles, chinese, chow mein and Restaurant, Chinese, fried rice, without meat.

Infographic

Chow mein vs Chinese fried rice 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 37% 6% 11% 177% 56% 38% 69% 153% 0% 235%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.6% 6.7% 25% 32% 20% 22% 50% 56% 45%
Contains more MagnesiumMagnesium +420%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +57.9%
Contains more IronIron +616.7%
Contains more CopperCopper +75.8%
Contains more ZincZinc +94.4%
Contains more PhosphorusPhosphorus +215.7%
Contains more SeleniumSelenium +418.1%
Contains less SodiumSodium -67%

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%
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 13% 7.3% 2.6% 0% 3.8% 6% 12% 0% 7.4% 0% 7% 4.5% 3%
Contains more Vitamin EVitamin E +1669.2%
Contains more Vitamin B1Vitamin B1 +3753.3%
Contains more Vitamin B2Vitamin B2 +1519.2%
Contains more Vitamin B3Vitamin B3 +834.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +243.8%
Contains more FolateFolate +1666.7%
Contains more CholineCholine +58.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chow mein Chinese fried rice DV% diff.
Selenium 43µg 8.3µg 63%
Iron 4.73mg 0.66mg 51%
Vitamin B1 0.578mg 0.015mg 47%
Sodium 1174mg 387mg 34%
Vitamin B3 5.95mg 0.637mg 33%
Vitamin B2 0.421mg 0.026mg 30%
Folate 106µg 6µg 25%
Monounsaturated fat 8.929g 0.649g 21%
Fats 15.43g 2.96g 19%
Manganese 0.433mg 19%
Phosphorus 161mg 51mg 16%
Polyunsaturated fat 3.571g 1.111g 16%
Calories 475kcal 174kcal 15%
Vitamin E 2.3mg 0.13mg 14%
Starch 30.8g 13%
Carbs 72.8g 32.79g 13%
Vitamin B5 0.533mg 11%
Magnesium 52mg 10mg 10%
Fiber 3.7g 1.1g 10%
Copper 0.167mg 0.095mg 8%
Protein 8.11g 4.05g 8%
Saturated fat 2.229g 0.54g 8%
Cholesterol 0mg 18mg 6%
Vitamin B6 0.11mg 0.032mg 6%
Zinc 1.4mg 0.72mg 6%
Vitamin C 0mg 3.8mg 4%
Vitamin A 0µg 22µg 2%
Calcium 20mg 12mg 1%
Potassium 120mg 76mg 1%
Vitamin K 1.4µg 2.8µg 1%
Choline 8.7mg 5.5mg 1%
Net carbs 69.1g 31.69g N/A
Sugar 5.71g 0.56g N/A
Trans fat 0.8g 0.011g N/A
Tryptophan 0.052mg 0%
Threonine 0.173mg 0%
Isoleucine 0.173mg 0%
Leucine 0.335mg 0%
Lysine 0.173mg 0%
Methionine 0.114mg 0%
Phenylalanine 0.225mg 0%
Valine 0.251mg 0%
Histidine 0.094mg 0%
Fructose 0.05g 0%
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.981g N/A

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
4% 3% 33% 59%
Protein: 4.05 g
Fats: 2.96 g
Carbs: 32.79 g
Water: 59.09 g
Other: 1.11 g
Contains more ProteinProtein +100.2%
Contains more FatsFats +421.3%
Contains more CarbsCarbs +122%
Contains more OtherOther +123.4%
Contains more WaterWater +4907.6%

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
23% 28% 48%
Saturated fat: Sat. Fat 0.54 g
Monounsaturated fat: Mono. Fat 0.649 g
Polyunsaturated fat: Poly. Fat 1.111 g
Contains more Mono. FatMonounsaturated fat +1275.8%
Contains more Poly. FatPolyunsaturated fat +221.4%
Contains less Sat. FatSaturated fat -75.8%

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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. Chinese fried rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167668/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.