Comparing Nutrients in 100 calories Chow Mein VS Dry Soba Japanese Noodles

Weight per 100 calories

• Chow Mein: 21g
• Dry Soba Japanese Noodles: 30g

Chow Mein has 1.4 times more energy per 100g than Dry Soba Japanese Noodles. It has very high energy density when compared to other foods. Dry Soba Japanese Noodles having high energy density.

Which food has more nutrients per 100 calories - Chow Mein or Dry Soba Japanese Noodles?

Macros Ratio

	Protein	Fat	Carbs
Chow Mein	9%	39%	52%
Dry Soba Japanese Noodles	16%	2%	82%

Macro Nutrients

	Chow Mein	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.65% 4.5g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	4.47% 1.43g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	0.3% 0.005g	1.6g per day for Men 19-50 years
Omega 6	4.34% 0.74g	0.36% 0.061g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	17% 22.2g	130g per day for Men 19-50 years
Sugars	0% 0g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.74% 1.42g	NA	38g per day for Men 19-50 years
Protein	4.12% 2.3g	7.64% 4.28g	56g per day for Men 19-50 years

Vitamins

	Chow Mein	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.5% 0.084mg	2.98% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.26% 1mg	5.97% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.68% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.7% 0.009mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.63% 26.5μg	4.46% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.17% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chow Mein	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Calcium	0% 0mg	1.04% 10.4mg	1000mg per day for Men 19-50 years
Copper	2.93% 0.026mg	7.6% 0.068mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	17% 1.37mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	0.96% 4.03mg	6.73% 28.3mg	420mg per day for Men 19-50 years
Manganese	5.33% 0.12mg	16.7% 0.38mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.97% 21mg	10.8% 75.6mg	700mg per day for Men 19-50 years
Potassium	0.64% 22mg	2.2% 75mg	3400mg per day for Men 19-50 years
Selenium	11% 6.05μg	NA	55μg per day for Men 19-50 years
Sodium	12.3% 184mg	15.7% 236mg	1500mg per day for Men 19-50 years
Zinc	1.56% 0.17mg	4.63% 0.51mg	11mg per day for Men 19-50 years
Water	0.009% 0.34g	0.055% 2.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Chow Mein vs Dry Soba Japanese Noodles:

• Chow Mein Chinese Noodles have 2.2 times more Vitamin B2 and 1.5 times more Vitamin B9 than Dry Soba Japanese Noodles.
• While Dry Soba Japanese Noodles contain 7.8 times more Vitamin B6 than Chow Mein Chinese Noodles.
• Both Chow Mein Chinese Noodles and Dry Soba Japanese Noodles have similar amounts of Vitamin B1 and Vitamin B3 per 100 kcal.
• Both Chow Mein Chinese Noodles as well as Dry Soba Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Chow Mein vs Dry Soba Japanese Noodles:

• Chow Mein Chinese Noodles have 1.7 times more Iron than Dry Soba Japanese Noodles.
• While Dry Soba Japanese Noodles contain more Calcium, 2.6 times more Copper, 7 times more Magnesium, 3.1 times more Manganese, 3.6 times more Phosphorus, 3.4 times more Potassium, 1.3 times more Sodium and 3 times more Zinc than Chow Mein Chinese Noodles.

Comparison of macro-nutrients per 100 calories:

• Chow Mein Chinese Noodles have 21.3 times more Fat, 35.3 times more Saturated Fat, 4.4 times more Omega 3 and 12.1 times more Omega 6 than Dry Soba Japanese Noodles.
• While Dry Soba Japanese Noodles contain 1.6 times more Carbohydrate and 1.9 times more Protein than Chow Mein Chinese Noodles.
• Both Chow Mein Chinese Noodles and Dry Soba Japanese Noodles have similar amounts of Energy per 100 kcal.
• Both Chow Mein Chinese Noodles as well as Dry Soba Japanese Noodles have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.