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Chow mein vs. Bran — In-Depth Nutrition Comparison

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What are the differences between chow mein and bran?

  • Chow mein is richer than bran in selenium, iron, vitamin B3, vitamin B1, vitamin B2, folate, copper, and zinc.
  • Chow mein's daily need coverage for selenium is 64% more.
  • Chow mein has 1174 times more sodium than bran. While chow mein has 1174mg of sodium, bran has only 1mg.

We used Noodles, chinese, chow mein and Oat bran, cooked types in this article.

Infographic

Chow mein vs Bran 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%
Bran
Bran
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +30.4%
Contains more IronIron +437.5%
Contains more CopperCopper +153%
Contains more ZincZinc +164.2%
Contains more PhosphorusPhosphorus +35.3%
Contains more SeleniumSelenium +458.4%
Contains less SodiumSodium -99.9%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 46% 145% 97% 112% 32% 25% 0% 3.5% 80%
Bran
Bran
0
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +261.3%
Contains more Vitamin B2Vitamin B2 +1138.2%
Contains more Vitamin B3Vitamin B3 +4031.9%
Contains more Vitamin B5Vitamin B5 +145.6%
Contains more Vitamin B6Vitamin B6 +340%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1666.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chow mein Bran DV% diff.
Selenium 43µg 7.7µg 64%
Sodium 1174mg 1mg 51%
Iron 4.73mg 0.88mg 48%
Manganese 0.964mg 42%
Vitamin B3 5.95mg 0.144mg 36%
Vitamin B1 0.578mg 0.16mg 35%
Vitamin B2 0.421mg 0.034mg 30%
Folate 106µg 6µg 25%
Calories 475kcal 40kcal 22%
Fats 15.43g 0.86g 22%
Monounsaturated fat 8.929g 0.291g 22%
Polyunsaturated fat 3.571g 0.339g 22%
Carbs 72.8g 11.44g 20%
Vitamin E 2.3mg 15%
Copper 0.167mg 0.066mg 11%
Protein 8.11g 3.21g 10%
Saturated fat 2.229g 0.163g 9%
Zinc 1.4mg 0.53mg 8%
Vitamin B6 0.11mg 0.025mg 7%
Phosphorus 161mg 119mg 6%
Vitamin B5 0.533mg 0.217mg 6%
Fiber 3.7g 2.6g 4%
Magnesium 52mg 40mg 3%
Choline 8.7mg 2%
Calcium 20mg 10mg 1%
Potassium 120mg 92mg 1%
Vitamin K 1.4µg 1%
Protein per 100 calories 1.7g 8g N/A
Calories per 10 g protein 586kcal 125kcal N/A
Weight per 100 calories 21g 250g N/A
Unsaturated / Saturated Fat ratio 5.6 3.9 N/A
Net carbs 69.1g 8.84g N/A
Sugar 5.71g N/A
Trans fat 0.8g N/A
Tryptophan 0.057mg 0%
Threonine 0.086mg 0%
Isoleucine 0.114mg 0%
Leucine 0.235mg 0%
Lysine 0.13mg 0%
Methionine 0.057mg 0%
Phenylalanine 0.155mg 0%
Valine 0.165mg 0%
Histidine 0.07mg 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
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +152.6%
Contains more FatsFats +1694.2%
Contains more CarbsCarbs +536.4%
Contains more OtherOther +406.1%
Contains more WaterWater +7018.6%

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
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +2968.4%
Contains more Poly. FatPolyunsaturated fat +953.4%
Contains less Sat. FatSaturated fat -92.7%

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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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.