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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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
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 less SodiumSodium -99.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +30.4%
Contains more IronIron +437.5%
Contains more CopperCopper +153%
Contains more ZincZinc +164.2%
Contains more PhosphorusPhosphorus +35.3%
Contains more SeleniumSelenium +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
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% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
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%
Contains more Vitamin B1Vitamin B1 +261.3%
Contains more Vitamin B2Vitamin B2 +1138.2%
Contains more Vitamin B3Vitamin B3 +4031.9%
Contains more Vitamin B5Vitamin B5 +145.6%
Contains more Vitamin B6Vitamin B6 +340%
Contains more FolateFolate +1666.7%
~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 Bran Chow mein DV% diff.
Selenium 7.7µg 43µg 64%
Sodium 1mg 1174mg 51%
Iron 0.88mg 4.73mg 48%
Manganese 0.964mg 42%
Vitamin B3 0.144mg 5.95mg 36%
Vitamin B1 0.16mg 0.578mg 35%
Vitamin B2 0.034mg 0.421mg 30%
Folate 6µg 106µg 25%
Calories 40kcal 475kcal 22%
Fats 0.86g 15.43g 22%
Monounsaturated fat 0.291g 8.929g 22%
Polyunsaturated fat 0.339g 3.571g 22%
Carbs 11.44g 72.8g 20%
Vitamin E 2.3mg 15%
Copper 0.066mg 0.167mg 11%
Protein 3.21g 8.11g 10%
Saturated fat 0.163g 2.229g 9%
Zinc 0.53mg 1.4mg 8%
Vitamin B6 0.025mg 0.11mg 7%
Phosphorus 119mg 161mg 6%
Vitamin B5 0.217mg 0.533mg 6%
Fiber 2.6g 3.7g 4%
Magnesium 40mg 52mg 3%
Choline 8.7mg 2%
Calcium 10mg 20mg 1%
Potassium 92mg 120mg 1%
Vitamin K 1.4µg 1%
Protein per 100 calories 8g 1.7g N/A
Calories per 10 g protein 125kcal 586kcal N/A
Weight per 100 calories 250g 21g N/A
Unsaturated / Saturated Fat ratio 3.9 5.6 N/A
Net carbs 8.84g 69.1g N/A
Sugar 5.71g N/A
Trans fat 0.8g N/A
Tryptophan 0.057mg 0%
Threonine 0.086mg 0%
Isoleucine 0.114mg 0%
Leucine 0.235mg 0%
Lysine 0.13mg 0%
Methionine 0.057mg 0%
Phenylalanine 0.155mg 0%
Valine 0.165mg 0%
Histidine 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 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 +7018.6%
Contains more ProteinProtein +152.6%
Contains more FatsFats +1694.2%
Contains more CarbsCarbs +536.4%
Contains more OtherOther +406.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 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 -92.7%
Contains more Mono. FatMonounsaturated fat +2968.4%
Contains more Poly. FatPolyunsaturated fat +953.4%

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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. 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.