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  6. Chow mein vs. Spaghetti

Chow mein vs. Spaghetti — In-Depth Nutrition Comparison

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The main differences between Chow mein and Spaghetti

  • Spaghetti contains less Iron, Vitamin B1, Vitamin B3, Vitamin B2, Selenium, Folate, Vitamin E, and Phosphorus than Chow mein.
  • Daily need coverage for Iron from Chow mein is 53% higher.
  • Spaghetti has 1174 times less Sodium than Chow mein. Chow mein has 1174mg of Sodium, while Spaghetti has 1mg.

Food types used in this article are Noodles, chinese, chow mein and Pasta, cooked, unenriched, without added salt.

Infographic

Chow mein vs Spaghetti 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 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Contains more MagnesiumMagnesium +188.9%
Contains more CalciumCalcium +185.7%
Contains more PotassiumPotassium +172.7%
Contains more IronIron +846%
Contains more CopperCopper +67%
Contains more ZincZinc +174.5%
Contains more PhosphorusPhosphorus +177.6%
Contains more SeleniumSelenium +62.9%
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 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% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Contains more Vitamin EVitamin E +3733.3%
Contains more Vitamin B1Vitamin B1 +2790%
Contains more Vitamin B2Vitamin B2 +2005%
Contains more Vitamin B3Vitamin B3 +1387.5%
Contains more Vitamin B5Vitamin B5 +375.9%
Contains more Vitamin B6Vitamin B6 +124.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1414.3%
Contains more CholineCholine +35.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~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
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more ProteinProtein +39.8%
Contains more FatsFats +1559.1%
Contains more CarbsCarbs +135.9%
Contains more OtherOther +785.7%
Contains more WaterWater +5165.3%

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
28% 21% 52%
Saturated Fat: Sat. Fat 0.176 g
Monounsaturated Fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Contains more Mono. FatMonounsaturated Fat +6716%
Contains more Poly. FatPolyunsaturated fat +995.4%
Contains less Sat. FatSaturated Fat -92.1%

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

All nutrients comparison - raw data values

Nutrient Chow mein Spaghetti Opinion
Calories 475kcal 158kcal Chow mein
Protein 8.11g 5.8g Chow mein
Fats 15.43g 0.93g Chow mein
Net carbs 69.1g 29.06g Chow mein
Carbs 72.8g 30.86g Chow mein
Magnesium 52mg 18mg Chow mein
Calcium 20mg 7mg Chow mein
Potassium 120mg 44mg Chow mein
Iron 4.73mg 0.5mg Chow mein
Sugar 5.71g 0.56g Spaghetti
Fiber 3.7g 1.8g Chow mein
Copper 0.167mg 0.1mg Chow mein
Zinc 1.4mg 0.51mg Chow mein
Starch 26.01g Spaghetti
Phosphorus 161mg 58mg Chow mein
Sodium 1174mg 1mg Spaghetti
Vitamin E 2.3mg 0.06mg Chow mein
Manganese 0.322mg Spaghetti
Selenium 43µg 26.4µg Chow mein
Vitamin B1 0.578mg 0.02mg Chow mein
Vitamin B2 0.421mg 0.02mg Chow mein
Vitamin B3 5.95mg 0.4mg Chow mein
Vitamin B5 0.533mg 0.112mg Chow mein
Vitamin B6 0.11mg 0.049mg Chow mein
Vitamin K 1.4µg 0µg Chow mein
Folate 106µg 7µg Chow mein
Trans Fat 0.8g 0g Spaghetti
Choline 8.7mg 6.4mg Chow mein
Saturated Fat 2.229g 0.176g Spaghetti
Monounsaturated Fat 8.929g 0.131g Chow mein
Polyunsaturated fat 3.571g 0.326g Chow mein
Tryptophan 0.083mg Spaghetti
Threonine 0.206mg Spaghetti
Isoleucine 0.228mg Spaghetti
Leucine 0.44mg Spaghetti
Lysine 0.133mg Spaghetti
Methionine 0.065mg Spaghetti
Phenylalanine 0.297mg Spaghetti
Valine 0.262mg Spaghetti
Histidine 0.132mg Spaghetti
Fructose 0.03g Spaghetti
Omega-3 - ALA 0.024g Spaghetti

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chow mein Spaghetti
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
3%
Spaghetti
Minerals Daily Need Coverage Score
78%
Chow mein
30%
Spaghetti

Comparison summary

Which food is lower in Sugar?
Spaghetti
Spaghetti is lower in Sugar (difference - 5.15g)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 1173mg)
Which food is lower in Saturated Fat?
Spaghetti
Spaghetti is lower in Saturated Fat (difference - 2.053g)
Which food is lower in glycemic index?
Chow mein
Chow mein is lower in glycemic index (difference - 2)
Which food is cheaper?
Chow mein
Chow mein is cheaper (difference - $1.6)
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 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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.