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  6. Chow mein vs. Bulgur

Chow mein vs. Bulgur — In-Depth Nutrition Comparison

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What are the main differences between chow mein and bulgur?

  • Bulgur has less selenium, iron, vitamin B1, vitamin B3, vitamin B2, folate, phosphorus, and vitamin E than chow mein.
  • Chow mein's daily need coverage for selenium is 77% higher.
  • Chow mein has 235 times more sodium than bulgur. Chow mein has 1174mg of sodium, while bulgur has 5mg.

We used Noodles, chinese, chow mein and Bulgur, cooked types in this comparison.

Infographic

Chow mein vs Bulgur 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%
Bulgur
Bulgur
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Contains more MagnesiumMagnesium +62.5%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +76.5%
Contains more IronIron +392.7%
Contains more CopperCopper +122.7%
Contains more ZincZinc +145.6%
Contains more PhosphorusPhosphorus +302.5%
Contains more SeleniumSelenium +7066.7%
Contains less SodiumSodium -99.6%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 46% 145% 97% 112% 32% 25% 0% 3.5% 80%
Bulgur
Bulgur
0
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.2% 14% 6.5% 19% 21% 19% 0% 1.3% 14%
Contains more Vitamin EVitamin E +22900%
Contains more Vitamin B1Vitamin B1 +914%
Contains more Vitamin B2Vitamin B2 +1403.6%
Contains more Vitamin B3Vitamin B3 +495%
Contains more Vitamin B5Vitamin B5 +54.9%
Contains more Vitamin B6Vitamin B6 +32.5%
Contains more Vitamin KVitamin K +180%
Contains more FolateFolate +488.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chow mein Bulgur DV% diff.
Selenium 43µg 0.6µg 77%
Sodium 1174mg 5mg 51%
Iron 4.73mg 0.96mg 47%
Vitamin B1 0.578mg 0.057mg 43%
Vitamin B3 5.95mg 1mg 31%
Vitamin B2 0.421mg 0.028mg 30%
Manganese 0.609mg 26%
Fats 15.43g 0.24g 23%
Polyunsaturated fat 3.571g 0.098g 23%
Folate 106µg 18µg 22%
Monounsaturated fat 8.929g 0.031g 22%
Calories 475kcal 83kcal 20%
Carbs 72.8g 18.58g 18%
Phosphorus 161mg 40mg 17%
Vitamin E 2.3mg 0.01mg 15%
Protein 8.11g 3.08g 10%
Copper 0.167mg 0.075mg 10%
Saturated fat 2.229g 0.042g 10%
Zinc 1.4mg 0.57mg 8%
Magnesium 52mg 32mg 5%
Vitamin B5 0.533mg 0.344mg 4%
Fiber 3.7g 4.5g 3%
Potassium 120mg 68mg 2%
Vitamin B6 0.11mg 0.083mg 2%
Calcium 20mg 10mg 1%
Vitamin K 1.4µg 0.5µg 1%
Protein per 100 calories 1.7g 3.7g N/A
Calories per 10 g protein 586kcal 269kcal N/A
Weight per 100 calories 21g 120g N/A
Unsaturated / Saturated Fat ratio 5.6 3.1 N/A
Net carbs 69.1g 14.08g N/A
Sugar 5.71g 0.1g N/A
Trans fat 0.8g N/A
Choline 8.7mg 6.9mg 0%
Tryptophan 0.048mg 0%
Threonine 0.089mg 0%
Isoleucine 0.114mg 0%
Leucine 0.208mg 0%
Lysine 0.085mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.145mg 0%
Valine 0.139mg 0%
Histidine 0.071mg 0%

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
Bulgur
Bulgur
1
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more ProteinProtein +163.3%
Contains more FatsFats +6329.2%
Contains more CarbsCarbs +291.8%
Contains more OtherOther +629.4%
Contains more WaterWater +6489.8%

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
Bulgur
Bulgur
1
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
Contains more Mono. FatMonounsaturated fat +28703.2%
Contains more Poly. FatPolyunsaturated fat +3543.9%
Contains less Sat. FatSaturated fat -98.1%

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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. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.