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

Weight per 300 calories

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

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 300 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	31% 40.5g	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	11.2% 4.27g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	12.4% 6.93g	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	23.7% 0.28mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.06% 0.079mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.66% 1.55mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.32% 0.12mg	2.1% 0.027mg	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	5.3% 21.2μg	20% 79.6μg	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	3.52% 0.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.8% 3.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Cooked Soba Japanese Noodles VS Chow Mein Nutrients Per 300 Kcal

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

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

• 300 calories of Cooked Soba Japanese Noodles have 4.4 times more Vitamin B6 than Chow Mein.
• While 300 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.
• 300 calories of Cooked Soba Japanese Noodles have insufficient amounts of Vitamin B9
• 300 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 300 calories.

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

• 300 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 300 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.
• 300 calories of Cooked Soba Japanese Noodles lack sufficient amounts of Copper
• 300 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 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Soba Japanese Noodles have 1.6 times more Carbohydrate and 2.2 times more Protein than Chow Mein.
• While 300 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 300 calories.
• 300 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 300 calories.