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  6. Bran vs. Chow mein

Bran vs. Chow mein — In-Depth Nutrition Comparison

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What are the differences between Bran and Chow mein?

  • 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.
  • The amount of Saturated Fat in Bran is lower.

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

Infographic

Bran vs Chow mein 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.
Bran
Bran
2
:
8
Chow mein
Chow mein
Contains less Sodium -99.9%
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%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Chow mein
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 178% 38% 69% 11% 154% 39% 56% 0% 235%
Contains less Sodium -99.9%
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%

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.
Bran
Bran
0
:
8
Chow mein
Chow mein
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%
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%
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%
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
Bran
Bran
1
:
4
Chow mein
Chow mein
Contains more Water +7018.6%
Contains more Protein +152.6%
Contains more Fats +1694.2%
Contains more Carbs +536.4%
Contains more Other +406.1%
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
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
Contains more Water +7018.6%
Contains more Protein +152.6%
Contains more Fats +1694.2%
Contains more Carbs +536.4%
Contains more Other +406.1%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Chow mein
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 Bran Chow mein Opinion
Net carbs 8.84g 69.1g Chow mein
Protein 3.21g 8.11g Chow mein
Fats 0.86g 15.43g Chow mein
Carbs 11.44g 72.8g Chow mein
Calories 40kcal 475kcal Chow mein
Sugar 5.71g Bran
Fiber 2.6g 3.7g Chow mein
Calcium 10mg 20mg Chow mein
Iron 0.88mg 4.73mg Chow mein
Magnesium 40mg 52mg Chow mein
Phosphorus 119mg 161mg Chow mein
Potassium 92mg 120mg Chow mein
Sodium 1mg 1174mg Bran
Zinc 0.53mg 1.4mg Chow mein
Copper 0.066mg 0.167mg Chow mein
Manganese 0.964mg Bran
Selenium 7.7µg 43µg Chow mein
Vitamin E 2.3mg Chow mein
Vitamin B1 0.16mg 0.578mg Chow mein
Vitamin B2 0.034mg 0.421mg Chow mein
Vitamin B3 0.144mg 5.95mg Chow mein
Vitamin B5 0.217mg 0.533mg Chow mein
Vitamin B6 0.025mg 0.11mg Chow mein
Folate 6µg 106µg 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 0.163g 2.229g Bran
Monounsaturated Fat 0.291g 8.929g Chow mein
Polyunsaturated fat 0.339g 3.571g Chow mein

Which food is preferable for your diet?

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

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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Chow mein - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168905/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.