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  6. Chow mein vs. Bran

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.
Chow mein
Chow mein
8
:
2
Bran
Bran
Contains more Calcium +100%
Contains more Iron +437.5%
Contains more Magnesium +30%
Contains more Phosphorus +35.3%
Contains more Potassium +30.4%
Contains more Zinc +164.2%
Contains more Copper +153%
Contains more Selenium +458.4%
Contains less Sodium -99.9%
Chow mein
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 178% 38% 69% 11% 154% 39% 56% 0% 235%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +100%
Contains more Iron +437.5%
Contains more Magnesium +30%
Contains more Phosphorus +35.3%
Contains more Potassium +30.4%
Contains more Zinc +164.2%
Contains more Copper +153%
Contains more Selenium +458.4%
Contains less Sodium -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.
Chow mein
Chow mein
8
:
0
Bran
Bran
Contains more Vitamin B1 +261.3%
Contains more Vitamin B2 +1138.2%
Contains more Vitamin B3 +4031.9%
Contains more Vitamin B5 +145.6%
Contains more Vitamin B6 +340%
Contains more Folate +1666.7%
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%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin B1 +261.3%
Contains more Vitamin B2 +1138.2%
Contains more Vitamin B3 +4031.9%
Contains more Vitamin B5 +145.6%
Contains more Vitamin B6 +340%
Contains more Folate +1666.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chow mein
Chow mein
4
:
1
Bran
Bran
Contains more Protein +152.6%
Contains more Fats +1694.2%
Contains more Carbs +536.4%
Contains more Other +406.1%
Contains more Water +7018.6%
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
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +152.6%
Contains more Fats +1694.2%
Contains more Carbs +536.4%
Contains more Other +406.1%
Contains more Water +7018.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chow mein
Chow mein
2
:
1
Bran
Bran
Contains more Monounsaturated Fat +2968.4%
Contains more Polyunsaturated fat +953.4%
Contains less Saturated Fat -92.7%
Chow mein
15% 61% 24%
Saturated Fat: 2.229 g
Monounsaturated Fat: 8.929 g
Polyunsaturated fat: 3.571 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +2968.4%
Contains more Polyunsaturated fat +953.4%
Contains less Saturated Fat -92.7%

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 Bran
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Chow mein Bran Opinion
Net carbs 69.1g 8.84g Chow mein
Protein 8.11g 3.21g Chow mein
Fats 15.43g 0.86g Chow mein
Carbs 72.8g 11.44g Chow mein
Calories 475kcal 40kcal Chow mein
Sugar 5.71g Bran
Fiber 3.7g 2.6g Chow mein
Calcium 20mg 10mg Chow mein
Iron 4.73mg 0.88mg Chow mein
Magnesium 52mg 40mg Chow mein
Phosphorus 161mg 119mg Chow mein
Potassium 120mg 92mg Chow mein
Sodium 1174mg 1mg Bran
Zinc 1.4mg 0.53mg Chow mein
Copper 0.167mg 0.066mg Chow mein
Manganese 0.964mg Bran
Selenium 43µg 7.7µg Chow mein
Vitamin E 2.3mg Chow mein
Vitamin B1 0.578mg 0.16mg Chow mein
Vitamin B2 0.421mg 0.034mg Chow mein
Vitamin B3 5.95mg 0.144mg Chow mein
Vitamin B5 0.533mg 0.217mg Chow mein
Vitamin B6 0.11mg 0.025mg Chow mein
Folate 106µg 6µg Chow mein
Vitamin K 1.4µg Chow mein
Tryptophan 0.057mg Bran
Threonine 0.086mg Bran
Isoleucine 0.114mg Bran
Leucine 0.235mg Bran
Lysine 0.13mg Bran
Methionine 0.057mg Bran
Phenylalanine 0.155mg Bran
Valine 0.165mg Bran
Histidine 0.07mg Bran
Trans Fat 0.8g Bran
Saturated Fat 2.229g 0.163g Bran
Monounsaturated Fat 8.929g 0.291g Chow mein
Polyunsaturated fat 3.571g 0.339g Chow mein

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chow mein Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
45%
Chow mein
6%
Bran
Minerals Daily Need Coverage Score
78%
Chow mein
33%
Bran

Comparison summary

Which food is richer in minerals?
Chow mein
Chow mein is relatively richer in minerals
Which food is lower in glycemic index?
Chow mein
Chow mein is lower in glycemic index (difference - 9)
Which food is richer in vitamins?
Chow mein
Chow mein is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 5.71g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 1173mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 2.066g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.