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

Weight per 100 calories

• Cooked Soba Japanese Noodles: 101g
• Chow Mein: 21g

Chow Mein Chinese Noodles have 4.8 times more energy per unit of mass than Cooked Soba Japanese Noodles, which is very high in comparison to other foods. Cooked Soba Japanese Noodles having average energy density.

Discover which food has more nutrients per 100 calories - Cooked Soba Japanese Noodles or Chow Mein?

Macros Ratio

	Protein	Fat	Carbs
Cooked Soba Japanese Noodles	19%	1%	80%
Chow Mein	9%	39%	52%

Macro Nutrients

	Cooked Soba Japanese Noodles	Chow Mein	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	4.65% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0.06% 0.019g	4.47% 1.43g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	4.34% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	NA	3.74% 1.42g	38g per day for Men 19-50 years
Protein	9.13% 5.1g	4.12% 2.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Soba Japanese Noodles	Chow Mein	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.02% 0.026mg	6.5% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.52mg	6.26% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.75% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.1% 0.04mg	0.7% 0.009mg	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	1.77% 7.07μg	6.63% 26.5μg	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	NA	1.17% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Soba Japanese Noodles	Chow Mein	Recommended Dietary Allowance
Calcium	0.4% 4.04mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	0.9% 0.008mg	2.93% 0.026mg	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	6.06% 0.48mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.1mg	0.96% 4.03mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	5.33% 0.12mg	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	3.6% 25.3mg	2.97% 21mg	700mg per day for Men 19-50 years
Potassium	1.04% 35.4mg	0.64% 22mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6.05μg	55μg per day for Men 19-50 years
Sodium	4.04% 60.6mg	12.3% 184mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	1.56% 0.17mg	11mg per day for Men 19-50 years
Water	2% 73.7g	0.009% 0.34g	3700g per day for Men 19-50 years

Cooked Soba Japanese Noodles VS Chow Mein Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Soba Japanese Noodles or Chow Mein?

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

• 100 calories of Cooked Soba Japanese Noodles have 4.4 times more Vitamin B6 than Chow Mein.
• While 100 kcal of Chow Mein Chinese Noodles contain 1.3 times more Vitamin B1, 3.2 times more Vitamin B2, 1.9 times more Vitamin B3 and 3.8 times more Vitamin B9 than Cooked Soba Japanese Noodles.
• 100 calories of Cooked Soba Japanese Noodles have insufficient amounts of Vitamin B9
• 100 calories of Chow Mein have insufficient amounts of Vitamin B6
• Both Cooked Soba Japanese Noodles as well as Chow Mein Chinese Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

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

• 100 calories of Cooked Soba Japanese Noodles have 2.3 times more Magnesium, 3.1 times more Manganese and 1.2 times more Phosphorus than Chow Mein.
• While 100 kcal of Chow Mein Chinese Noodles contain 3.3 times more Copper, 2.8 times more Iron and 3 times more Sodium than Cooked Soba Japanese Noodles.
• 100 calories of Cooked Soba Japanese Noodles lack sufficient amounts of Copper
• 100 calories of Chow Mein lack sufficient amounts of Magnesium
• Both Cooked Soba Japanese Noodles as well as Chow Mein Chinese Noodles lack sufficient amounts of Calcium, Potassium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Soba Japanese Noodles have 1.6 times more Carbohydrate and 2.2 times more Protein than Chow Mein.
• While 100 kcal of Chow Mein Chinese Noodles contain 44.6 times more Fat, 74.5 times more Saturated Fat and 25.2 times more Omega 6 than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles and Chow Mein offer comparable quantities of Energy per 100 calories.
• 100 calories of Cooked Soba Japanese Noodles provide inadequate amounts of Omega 6
• Both Cooked Soba Japanese Noodles as well as Chow Mein Chinese Noodles provide inadequate amounts of Omega 3 in 100 calories.