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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
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% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
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 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 A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Chow mein DV% diff.
Sodium 8mg 1174mg 51%
Manganese 1.03mg 45%
Vitamin B1 0.095mg 0.578mg 40%
Iron 1.76mg 4.73mg 37%
Vitamin B2 0.03mg 0.421mg 30%
Folate 11µg 106µg 24%
Vitamin B3 2.305mg 5.95mg 23%
Fats 0.83g 15.43g 22%
Monounsaturated fat 0.084g 8.929g 22%
Polyunsaturated fat 0.243g 3.571g 22%
Selenium 31.9µg 43µg 20%
Calories 132kcal 475kcal 17%
Carbs 27.6g 72.8g 15%
Vitamin E 0.24mg 2.3mg 14%
Vitamin B5 0.533mg 11%
Saturated fat 0.077g 2.229g 10%
Protein 5.71g 8.11g 5%
Copper 0.207mg 0.167mg 4%
Zinc 1.84mg 1.4mg 4%
Vitamin B6 0.07mg 0.11mg 3%
Fiber 4.3g 3.7g 2%
Phosphorus 147mg 161mg 2%
Choline 8.7mg 2%
Magnesium 48mg 52mg 1%
Calcium 9mg 20mg 1%
Potassium 164mg 120mg 1%
Vitamin K 1.4µg 1%
Protein per 100 calories 4.3g 1.7g N/A
Calories per 10 g protein 231kcal 586kcal N/A
Weight per 100 calories 76g 21g N/A
Unsaturated / Saturated Fat ratio 4.2 5.6 N/A
Net carbs 23.3g 69.1g N/A
Sugar 3.07g 5.71g N/A
Trans fat 0.002g 0.8g N/A
Tryptophan 0.051mg 0%
Threonine 0.172mg 0%
Isoleucine 0.22mg 0%
Leucine 0.432mg 0%
Lysine 0.161mg 0%
Methionine 0.097mg 0%
Phenylalanine 0.3mg 0%
Valine 0.267mg 0%
Histidine 0.147mg 0%

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%

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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. 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.