Comparing Nutrients in 300 calories Chow Mein VS Cooked Soba Japanese Noodles

Weight per 300 calories

• Chow Mein: 63.7g
• Cooked Soba Japanese Noodles: 303g

Chow Mein has 4.8 times more energy per 100g than Cooked Soba Japanese Noodles. It has very high energy density when compared to other foods. Cooked Soba Japanese Noodles having average energy density.

Which food has more nutrients per 300 calories - Chow Mein or Cooked Soba Japanese Noodles?

Macros Ratio

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

Macro Nutrients

	Chow Mein	Cooked Soba Japanese Noodles	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	0.52% 0.088g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.5g	50% 65g	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	11.2% 4.27g	NA	38g per day for Men 19-50 years
Protein	12.4% 6.93g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Chow Mein	Cooked 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	30% 0.36mg	23.7% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	6.06% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	9.66% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.1% 0.027mg	9.32% 0.12mg	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	20% 79.6μg	5.3% 21.2μg	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	3.52% 0.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chow Mein	Cooked Soba Japanese Noodles	Recommended Dietary Allowance
Calcium	0% 0mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	8.78% 0.079mg	2.7% 0.024mg	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	51% 4.1mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	2.9% 12mg	6.5% 27.3mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	49.3% 1.13mg	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	8.9% 62.4mg	11% 75.8mg	700mg per day for Men 19-50 years
Potassium	1.93% 65.6mg	3.1% 106mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	NA	55μg per day for Men 19-50 years
Sodium	36.8% 552mg	12% 182mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.027% 1g	5.98% 221g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Chow Mein vs Cooked Soba Japanese Noodles:

• Chow Mein Chinese Noodles have 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.
• While Cooked Soba Japanese Noodles contain 4.4 times more Vitamin B6 than Chow Mein Chinese Noodles.
• Both Chow Mein Chinese Noodles as well as Cooked Soba Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Chow Mein vs Cooked Soba Japanese Noodles:

• Chow Mein Chinese Noodles have 3.3 times more Copper, 2.8 times more Iron, 3 times more Sodium and 1.4 times more Zinc than Cooked Soba Japanese Noodles.
• While Cooked Soba Japanese Noodles contain 2.3 times more Magnesium, 3.1 times more Manganese, 1.6 times more Potassium and 219.8 times more Water than Chow Mein Chinese Noodles.
• Both Chow Mein Chinese Noodles and Cooked Soba Japanese Noodles have similar amounts of Phosphorus per 300 kcal.
• Both Chow Mein Chinese Noodles as well as Cooked Soba Japanese Noodles have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Chow Mein Chinese Noodles have 44.6 times more Fat, 74.5 times more Saturated Fat, 10.3 times more Omega 3 and 25.2 times more Omega 6 than Cooked Soba Japanese Noodles.
• While Cooked Soba Japanese Noodles contain 1.6 times more Carbohydrate and 2.2 times more Protein than Chow Mein Chinese Noodles.
• Both Chow Mein Chinese Noodles and Cooked Soba Japanese Noodles have similar amounts of Energy per 300 kcal.
• Both Chow Mein Chinese Noodles as well as Cooked Soba Japanese Noodles have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.