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  6. Chow mein vs. Brown rice

Chow mein vs. Brown rice — In-Depth Nutrition Comparison

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Significant differences between chow mein and brown rice

  • The amount of selenium, iron, vitamin B1, vitamin B2, folate, vitamin B3, vitamin E, and fiber in chow mein is higher than in brown rice.
  • Chow mein covers your daily selenium needs 68% more than brown rice.
  • Brown rice has 294 times less sodium than chow mein. Chow mein has 1174mg of sodium, while brown rice has 4mg.
  • Brown rice has a higher glycemic index. The glycemic index of brown rice is 66, while the glycemic index of chow mein is 47.

Specific food types used in this comparison are Noodles, chinese, chow mein and Rice, brown, long-grain, cooked.

Infographic

Chow mein vs Brown 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +39.5%
Contains more IronIron +744.6%
Contains more CopperCopper +57.5%
Contains more ZincZinc +97.2%
Contains more PhosphorusPhosphorus +56.3%
Contains more SeleniumSelenium +641.4%
Contains less SodiumSodium -99.7%

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin EVitamin E +1252.9%
Contains more Vitamin B1Vitamin B1 +224.7%
Contains more Vitamin B2Vitamin B2 +510.1%
Contains more Vitamin B3Vitamin B3 +132.3%
Contains more Vitamin B5Vitamin B5 +40.3%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +1077.8%
Contains more Vitamin B6Vitamin B6 +11.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.2mg

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +196%
Contains more FatsFats +1490.7%
Contains more CarbsCarbs +184.6%
Contains more OtherOther +463.6%
Contains more WaterWater +5855.1%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +2319.8%
Contains more Poly. FatPolyunsaturated fat +875.7%
Contains less Sat. FatSaturated fat -88.3%

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 Brown rice
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chow mein Brown rice DV% diff.
Selenium 43µg 5.8µg 68%
Iron 4.73mg 0.56mg 52%
Sodium 1174mg 4mg 51%
Manganese 0.974mg 42%
Vitamin B1 0.578mg 0.178mg 33%
Vitamin B2 0.421mg 0.069mg 27%
Folate 106µg 9µg 24%
Fats 15.43g 0.97g 22%
Vitamin B3 5.95mg 2.561mg 21%
Polyunsaturated fat 3.571g 0.366g 21%
Monounsaturated fat 8.929g 0.369g 21%
Calories 475kcal 123kcal 18%
Carbs 72.8g 25.58g 16%
Vitamin E 2.3mg 0.17mg 14%
Protein 8.11g 2.74g 11%
Starch 24.79g 10%
Saturated fat 2.229g 0.26g 9%
Phosphorus 161mg 103mg 8%
Fiber 3.7g 1.6g 8%
Copper 0.167mg 0.106mg 7%
Zinc 1.4mg 0.71mg 6%
Vitamin B5 0.533mg 0.38mg 3%
Magnesium 52mg 39mg 3%
Calcium 20mg 3mg 2%
Potassium 120mg 86mg 1%
Vitamin B6 0.11mg 0.123mg 1%
Vitamin K 1.4µg 0.2µg 1%
Net carbs 69.1g 23.98g N/A
Sugar 5.71g 0.24g N/A
Trans fat 0.8g 0g N/A
Choline 8.7mg 9.2mg 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chow mein Brown 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
13%
Brown rice
Minerals Daily Need Coverage Score
78%
Chow mein
32%
Brown rice

Comparison summary

Which food is lower in glycemic index?
Chow mein
Chow mein is lower in glycemic index (difference - 19)
Which food is cheaper?
Chow mein
Chow mein is cheaper (difference - $2)
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?
Brown rice
Brown rice is lower in Sugar (difference - 5.47g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 1170mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 1.969g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.