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  6. Spelt vs. Chow mein

Spelt vs. Chow mein — In-Depth Nutrition Comparison

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The main differences between Spelt and Chow mein

  • Spelt has more Copper, however, Chow mein has more Selenium, Vitamin B1, Iron, Vitamin B2, Folate, Vitamin B3, and Vitamin E.
  • Daily need coverage for Selenium from Chow mein is 71% higher.
  • Spelt is lower in Sodium.

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

Infographic

Spelt 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.
Spelt
Spelt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
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%
Contains more PotassiumPotassium +19.2%
Contains more CopperCopper +28.7%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +100%
Contains more IronIron +183.2%
Contains more ZincZinc +12%
Contains more SeleniumSelenium +975%
~equal in Magnesium ~52mg
~equal in Phosphorus ~161mg

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.
Spelt
Spelt
1
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% 0.24% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +784.6%
Contains more Vitamin B1Vitamin B1 +461.2%
Contains more Vitamin B2Vitamin B2 +1303.3%
Contains more Vitamin B3Vitamin B3 +131.5%
Contains more Vitamin B6Vitamin B6 +37.5%
Contains more FolateFolate +715.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
1
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
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 WaterWater +5540.7%
Contains more ProteinProtein +47.5%
Contains more FatsFats +1715.3%
Contains more CarbsCarbs +175.3%
Contains more OtherOther +281.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Chow mein
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 Spelt Chow mein Opinion
Calories 127kcal 475kcal Chow mein
Protein 5.5g 8.11g Chow mein
Fats 0.85g 15.43g Chow mein
Net carbs 22.54g 69.1g Chow mein
Carbs 26.44g 72.8g Chow mein
Magnesium 49mg 52mg Chow mein
Calcium 10mg 20mg Chow mein
Potassium 143mg 120mg Spelt
Iron 1.67mg 4.73mg Chow mein
Sugar 5.71g Spelt
Fiber 3.9g 3.7g Spelt
Copper 0.215mg 0.167mg Spelt
Zinc 1.25mg 1.4mg Chow mein
Starch 19.57g Spelt
Phosphorus 150mg 161mg Chow mein
Sodium 5mg 1174mg Spelt
Vitamin A 4IU 0IU Spelt
Vitamin E 0.26mg 2.3mg Chow mein
Manganese 1.091mg Spelt
Selenium 4µg 43µg Chow mein
Vitamin B1 0.103mg 0.578mg Chow mein
Vitamin B2 0.03mg 0.421mg Chow mein
Vitamin B3 2.57mg 5.95mg Chow mein
Vitamin B5 0.533mg Chow mein
Vitamin B6 0.08mg 0.11mg Chow mein
Vitamin K 1.4µg Chow mein
Folate 13µg 106µg Chow mein
Trans Fat 0.8g Spelt
Choline 8.7mg Chow mein
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
Spelt Chow mein
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
9%
Spelt
42%
Chow mein
Minerals Daily Need Coverage Score
45%
Spelt
78%
Chow mein

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.