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  6. Wheat vs. Chow mein

Wheat vs. Chow mein — In-Depth Nutrition Comparison

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Important differences between Wheat and Chow mein

  • Wheat has less Vitamin B1, Iron, Vitamin B2, Folate, Vitamin B3, Selenium, and Vitamin E.
  • Chow mein's daily need coverage for Sodium is 51% more.
  • Wheat is lower in Saturated Fat.

The food varieties used in the comparison are Wheat, KAMUT khorasan, cooked and Noodles, chinese, chow mein.

Infographic

Wheat 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.
Wheat
Wheat
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
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 +36.7%
Contains more CopperCopper +24%
Contains more ZincZinc +31.4%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +122.2%
Contains more IronIron +168.8%
Contains more SeleniumSelenium +34.8%
~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.
Wheat
Wheat
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 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 +858.3%
Contains more Vitamin B1Vitamin B1 +508.4%
Contains more Vitamin B2Vitamin B2 +1303.3%
Contains more Vitamin B3Vitamin B3 +158.1%
Contains more Vitamin B6Vitamin B6 +57.1%
Contains more FolateFolate +863.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
1
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 +5423.7%
Contains more ProteinProtein +42%
Contains more FatsFats +1759%
Contains more CarbsCarbs +163.8%
Contains more OtherOther +264.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
19% 21% 60%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
15% 61% 24%
Saturated Fat: Sat. Fat 2.229 g
Monounsaturated Fat: Mono. Fat 8.929 g
Polyunsaturated fat: Poly. Fat 3.571 g
Contains less Sat. FatSaturated Fat -96.5%
Contains more Mono. FatMonounsaturated Fat +10529.8%
Contains more Poly. FatPolyunsaturated fat +1369.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Chow mein
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat Chow mein Opinion
Calories 132kcal 475kcal Chow mein
Protein 5.71g 8.11g Chow mein
Fats 0.83g 15.43g Chow mein
Net carbs 23.3g 69.1g Chow mein
Carbs 27.6g 72.8g Chow mein
Magnesium 48mg 52mg Chow mein
Calcium 9mg 20mg Chow mein
Potassium 164mg 120mg Wheat
Iron 1.76mg 4.73mg Chow mein
Sugar 3.07g 5.71g Wheat
Fiber 4.3g 3.7g Wheat
Copper 0.207mg 0.167mg Wheat
Zinc 1.84mg 1.4mg Wheat
Phosphorus 147mg 161mg Chow mein
Sodium 8mg 1174mg Wheat
Vitamin A 4IU 0IU Wheat
Vitamin E 0.24mg 2.3mg Chow mein
Manganese 1.03mg Wheat
Selenium 31.9µg 43µg Chow mein
Vitamin B1 0.095mg 0.578mg Chow mein
Vitamin B2 0.03mg 0.421mg Chow mein
Vitamin B3 2.305mg 5.95mg Chow mein
Vitamin B5 0.533mg Chow mein
Vitamin B6 0.07mg 0.11mg Chow mein
Vitamin K 1.4µg Chow mein
Folate 11µg 106µg Chow mein
Trans Fat 0.002g 0.8g Wheat
Choline 8.7mg Chow mein
Saturated Fat 0.077g 2.229g Wheat
Monounsaturated Fat 0.084g 8.929g Chow mein
Polyunsaturated fat 0.243g 3.571g Chow mein
Tryptophan 0.051mg Wheat
Threonine 0.172mg Wheat
Isoleucine 0.22mg Wheat
Leucine 0.432mg Wheat
Lysine 0.161mg Wheat
Methionine 0.097mg Wheat
Phenylalanine 0.3mg Wheat
Valine 0.267mg Wheat
Histidine 0.147mg Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat 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
8%
Wheat
42%
Chow mein
Minerals Daily Need Coverage Score
61%
Wheat
78%
Chow mein

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 2.64g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 1166mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 2.152g)
Which food is lower in glycemic index?
Chow mein
Chow mein is lower in glycemic index (difference - 3)
Which food is cheaper?
Chow mein
Chow mein is cheaper (difference - $0.4)
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 richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.