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Chow mein vs. Spelt — In-Depth Nutrition Comparison

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The main differences between Chow mein and Spelt

  • Chow mein has more Selenium, Vitamin B1, Iron, Vitamin B2, Folate, Vitamin B3, and Vitamin E , however, Spelt has more Copper.
  • Daily need coverage for Selenium from Chow mein is 71% higher.
  • Spelt has 235 times less Sodium than Chow mein. Chow mein has 1174mg of Sodium, while Spelt has 5mg.

Food types used in this article are Noodles, chinese, chow mein and Spelt, cooked.

Infographic

Chow mein vs Spelt infographic
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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.
Contains more Calcium +100%
Contains more Iron +183.2%
Contains more Zinc +12%
Contains more Selenium +975%
Contains more Potassium +19.2%
Contains less Sodium -99.6%
Contains more Copper +28.7%
Equal in Magnesium - 49
Equal in Phosphorus - 150
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 178% 38% 69% 11% 154% 39% 56% 0% 235%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +100%
Contains more Iron +183.2%
Contains more Zinc +12%
Contains more Selenium +975%
Contains more Potassium +19.2%
Contains less Sodium -99.6%
Contains more Copper +28.7%
Equal in Magnesium - 49
Equal in Phosphorus - 150

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.
:
1
Spelt
Contains more Vitamin E +784.6%
Contains more Vitamin B1 +461.2%
Contains more Vitamin B2 +1303.3%
Contains more Vitamin B3 +131.5%
Contains more Vitamin B6 +37.5%
Contains more Folate +715.4%
Contains more Vitamin A +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 46% 0% 0% 145% 98% 112% 32% 26% 80% 0% 5% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0% 0%
Contains more Vitamin E +784.6%
Contains more Vitamin B1 +461.2%
Contains more Vitamin B2 +1303.3%
Contains more Vitamin B3 +131.5%
Contains more Vitamin B6 +37.5%
Contains more Folate +715.4%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +47.5%
Contains more Fats +1715.3%
Contains more Carbs +175.3%
Contains more Other +281.5%
Contains more Water +5540.7%
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% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Protein +47.5%
Contains more Fats +1715.3%
Contains more Carbs +175.3%
Contains more Other +281.5%
Contains more Water +5540.7%

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

All nutrients comparison - raw data values

Nutrient Chow mein Spelt Opinion
Net carbs 69.1g 22.54g Chow mein
Protein 8.11g 5.5g Chow mein
Fats 15.43g 0.85g Chow mein
Carbs 72.8g 26.44g Chow mein
Calories 475kcal 127kcal Chow mein
Starch 19.57g Spelt
Sugar 5.71g Spelt
Fiber 3.7g 3.9g Spelt
Calcium 20mg 10mg Chow mein
Iron 4.73mg 1.67mg Chow mein
Magnesium 52mg 49mg Chow mein
Phosphorus 161mg 150mg Chow mein
Potassium 120mg 143mg Spelt
Sodium 1174mg 5mg Spelt
Zinc 1.4mg 1.25mg Chow mein
Copper 0.167mg 0.215mg Spelt
Manganese 1.091mg Spelt
Selenium 43µg 4µg Chow mein
Vitamin A 0IU 4IU Spelt
Vitamin E 2.3mg 0.26mg Chow mein
Vitamin B1 0.578mg 0.103mg Chow mein
Vitamin B2 0.421mg 0.03mg Chow mein
Vitamin B3 5.95mg 2.57mg Chow mein
Vitamin B5 0.533mg Chow mein
Vitamin B6 0.11mg 0.08mg Chow mein
Folate 106µg 13µg Chow mein
Choline 8.7mg Chow mein
Vitamin K 1.4µg Chow mein
Trans Fat 0.8g Spelt
Saturated Fat 2.229g Spelt
Monounsaturated Fat 8.929g Chow mein
Polyunsaturated fat 3.571g Chow mein

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chow mein Spelt
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
42%
Chow mein
9%
Spelt
Minerals Daily Need Coverage Score
78%
Chow mein
45%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 5.71g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 1169mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 2.229g)
Which food is lower in glycemic index?
Chow mein
Chow mein is lower in glycemic index (difference - 16)
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)
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.