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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 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.

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% 17% 2.6% 0% 3.8% 6% 12% 0% 7.4% 0% 7% 4.5% 3%
Contains more Vitamin E Vitamin 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

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%

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 Chinese fried rice
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Chow mein Chinese fried rice Opinion
Calories 475kcal 174kcal Chow mein
Protein 8.11g 4.05g Chow mein
Fats 15.43g 2.96g Chow mein
Vitamin C 0mg 3.8mg Chinese fried rice
Net carbs 69.1g 31.69g Chow mein
Carbs 72.8g 32.79g Chow mein
Cholesterol 0mg 18mg Chow mein
Magnesium 52mg 10mg Chow mein
Calcium 20mg 12mg Chow mein
Potassium 120mg 76mg Chow mein
Iron 4.73mg 0.66mg Chow mein
Sugar 5.71g 0.56g Chinese fried rice
Fiber 3.7g 1.1g Chow mein
Copper 0.167mg 0.095mg Chow mein
Zinc 1.4mg 0.72mg Chow mein
Starch 30.8g Chinese fried rice
Phosphorus 161mg 51mg Chow mein
Sodium 1174mg 387mg Chinese fried rice
Vitamin A 0IU 279IU Chinese fried rice
Vitamin A RAE 0µg 22µg Chinese fried rice
Vitamin E 2.3mg 0.13mg Chow mein
Manganese 0.433mg Chinese fried rice
Selenium 43µg 8.3µg Chow mein
Vitamin B1 0.578mg 0.015mg Chow mein
Vitamin B2 0.421mg 0.026mg Chow mein
Vitamin B3 5.95mg 0.637mg Chow mein
Vitamin B5 0.533mg Chow mein
Vitamin B6 0.11mg 0.032mg Chow mein
Vitamin K 1.4µg 2.8µg Chinese fried rice
Folate 106µg 6µg Chow mein
Trans Fat 0.8g 0.011g Chinese fried rice
Choline 8.7mg 5.5mg Chow mein
Saturated Fat 2.229g 0.54g Chinese fried rice
Monounsaturated Fat 8.929g 0.649g Chow mein
Polyunsaturated fat 3.571g 1.111g Chow mein
Tryptophan 0.052mg Chinese fried rice
Threonine 0.173mg Chinese fried rice
Isoleucine 0.173mg Chinese fried rice
Leucine 0.335mg Chinese fried rice
Lysine 0.173mg Chinese fried rice
Methionine 0.114mg Chinese fried rice
Phenylalanine 0.225mg Chinese fried rice
Valine 0.251mg Chinese fried rice
Histidine 0.094mg Chinese fried rice
Fructose 0.05g Chinese fried rice
Omega-3 - DHA 0g 0.002g Chinese fried rice
Omega-3 - ALA 0.111g Chinese fried rice
Omega-6 - Gamma-linoleic acid 0.002g Chinese fried rice
Omega-6 - Eicosadienoic acid 0.001g Chinese fried rice
Omega-6 - Linoleic acid 0.981g Chinese fried rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chow mein Chinese fried rice
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
42%
Chow mein
6%
Chinese fried rice
Minerals Daily Need Coverage Score
78%
Chow mein
27%
Chinese fried rice

Comparison summary

Which food is lower in Cholesterol?
Chow mein
Chow mein is lower in Cholesterol (difference - 18mg)
Which food is lower in glycemic index?
Chow mein
Chow mein is lower in glycemic index (difference - 33)
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 is lower in Sugar?
Chinese fried rice
Chinese fried rice is lower in Sugar (difference - 5.15g)
Which food contains less Sodium?
Chinese fried rice
Chinese fried rice contains less Sodium (difference - 787mg)
Which food is lower in Saturated Fat?
Chinese fried rice
Chinese fried rice is lower in Saturated Fat (difference - 1.689g)
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. 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.