Food vs food · USDA FNDDS 2021–2023
Chow mein vs lo mein
Comparing usual servings (chow mein: 1 cup, 220 g; lo mein: 1 cup, 200 g), USDA’s figures are higher for chow mein in 40 of the 65 nutrients it reports, and for lo mein in 9. The widest gaps against the Daily Value: more niacin (6.78 mg vs 1.62 mg), folate and saturated fat in chow mein. Energy: 288 kcal for chow mein, 242 kcal for lo mein. Per 100 g, the figures are higher for chow mein in 32 and for lo mein in 14.
Every nutrient, side by side
Both are mixed dishes: USDA’s values assume standard recipes, and yours may differ.
Chow mein or chop suey, NS as to type of meat, with noodles
Serving size 1 cup · 220 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 288 kcal (more) | |
| Protein | 21.8 g (more) | |
| Carbohydrates | 24.6 g | |
| Fat | 11.9 g (more) | |
| Alcohol | 0 g | |
| Water | 159 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 3.21 g (more) | 16% |
| Monounsaturated fat | 4.66 g (more) | |
| Polyunsaturated fat | 2.75 g (more) | |
| Cholesterol | 72.6 mg (more) | 24% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 1.04 g (more) | |
| SFA 14:0 (myristic) | 0.38 g (more) | |
| SFA 16:0 (palmitic) | 1.25 g (more) | |
| SFA 18:0 (stearic) | 0.35 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.31 g (more) | |
| MUFA 18:1 (oleic) | 4.33 g (more) | |
| MUFA 20:1 (gadoleic) | 0.02 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 2.51 g (more) | |
| PUFA 18:3 (linolenic) | 0.23 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0.01 g (more) | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 3.3 g (more) | 12% |
| Sugars | 3.39 g | |
| Vitamins | ||
| Vitamin A | 22 µg (more) | 2% |
| Retinol | 4.4 µg (more) | |
| Beta-carotene | 191 µg | |
| Alpha-carotene | 35.2 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 233 µg (more) | |
| Vitamin C | 9.24 mg (more) | 10% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 1.14 mg (more) | 8% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 25.7 µg (more) | 21% |
| Thiamin (B1) | 0.22 mg (more) | 19% |
| Riboflavin (B2) | 0.35 mg (more) | 27% |
| Niacin (B3) | 6.78 mg (more) | 42% |
| Vitamin B6 | 0.28 mg (more) | 17% |
| Folate | 92.4 µg (more) | |
| Folate, DFE | 108 µg (more) | 27% |
| Folate, food | 66 µg (more) | |
| Folic acid | 24.2 µg (more) | |
| Vitamin B12 | 0.24 µg (more) | 10% |
| Vitamin B12, added | 0 µg | |
| Choline | 65.3 mg (more) | 12% |
| Minerals | ||
| Calcium | 41.8 mg | 3% |
| Iron | 2.75 mg (more) | 15% |
| Magnesium | 30.8 mg (more) | 7% |
| Phosphorus | 218 mg (more) | 17% |
| Potassium | 383 mg (more) | 8% |
| Sodium | 898 mg (more) | 39% |
| Zinc | 1.5 mg (more) | 14% |
| Copper | 0.12 mg | 13% |
| Selenium | 23.5 µg (more) | 43% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Lo mein, NFS
Serving size 1 cup · 200 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 242 kcal | |
| Protein | 9.54 g | |
| Carbohydrates | 40.4 g (more) | |
| Fat | 4.7 g | |
| Alcohol | 0 g | |
| Water | 143 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.93 g | 5% |
| Monounsaturated fat | 1.18 g | |
| Polyunsaturated fat | 2.58 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.66 g | |
| SFA 18:0 (stearic) | 0.22 g | |
| MUFA 16:1 (palmitoleic) | 0.01 g | |
| MUFA 18:1 (oleic) | 1.15 g | |
| MUFA 20:1 (gadoleic) | 0.02 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 2.28 g | |
| PUFA 18:3 (linolenic) | 0.29 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | <0.01 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 2.6 g | 9% |
| Sugars | 5.26 g (more) | |
| Vitamins | ||
| Vitamin A | 18 µg | 2% |
| Retinol | 0 µg | |
| Beta-carotene | 194 µg (more) | |
| Alpha-carotene | 42 µg (more) | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 6 µg (more) | |
| Lutein + zeaxanthin | 224 µg | |
| Vitamin C | 3.4 mg | 4% |
| Vitamin D | 0.2 µg (more) | 1% |
| Vitamin E | 0.6 mg | 4% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 25.4 µg | 21% |
| Thiamin (B1) | 0.09 mg | 8% |
| Riboflavin (B2) | 0.25 mg | 19% |
| Niacin (B3) | 1.62 mg | 10% |
| Vitamin B6 | 0.14 mg | 8% |
| Folate | 56 µg | |
| Folate, DFE | 56 µg | 14% |
| Folate, food | 56 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 17.8 mg | 3% |
| Minerals | ||
| Calcium | 42 mg (more) | 3% |
| Iron | 2.14 mg | 12% |
| Magnesium | 28 mg | 7% |
| Phosphorus | 90 mg | 7% |
| Potassium | 210 mg | 4% |
| Sodium | 860 mg | 37% |
| Zinc | 0.72 mg | 7% |
| Copper | 0.13 mg (more) | 14% |
| Selenium | 23.4 µg | 43% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Chow mein or chop suey, NS as to type of meat, with noodles
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 131 kcal (more) | |
| Protein | 9.91 g (more) | |
| Carbohydrates | 11.2 g | |
| Fat | 5.43 g (more) | |
| Alcohol | 0 g | |
| Water | 72.3 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 1.46 g (more) | 7% |
| Monounsaturated fat | 2.12 g (more) | |
| Polyunsaturated fat | 1.25 g | |
| Cholesterol | 33 mg (more) | 11% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0.47 g (more) | |
| SFA 14:0 (myristic) | 0.17 g (more) | |
| SFA 16:0 (palmitic) | 0.57 g (more) | |
| SFA 18:0 (stearic) | 0.16 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.14 g (more) | |
| MUFA 18:1 (oleic) | 1.97 g (more) | |
| MUFA 20:1 (gadoleic) | <0.01 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 1.14 g | |
| PUFA 18:3 (linolenic) | 0.1 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | <0.01 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 1.5 g (more) | 5% |
| Sugars | 1.54 g | |
| Vitamins | ||
| Vitamin A | 10 µg (more) | 1% |
| Retinol | 2 µg (more) | |
| Beta-carotene | 87 µg | |
| Alpha-carotene | 16 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 106 µg | |
| Vitamin C | 4.2 mg (more) | 5% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.52 mg (more) | 3% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 11.7 µg | 10% |
| Thiamin (B1) | 0.1 mg (more) | 8% |
| Riboflavin (B2) | 0.16 mg (more) | 12% |
| Niacin (B3) | 3.08 mg (more) | 19% |
| Vitamin B6 | 0.13 mg (more) | 8% |
| Folate | 42 µg (more) | |
| Folate, DFE | 49 µg (more) | 12% |
| Folate, food | 30 µg (more) | |
| Folic acid | 11 µg (more) | |
| Vitamin B12 | 0.11 µg (more) | 5% |
| Vitamin B12, added | 0 µg | |
| Choline | 29.7 mg (more) | 5% |
| Minerals | ||
| Calcium | 19 mg | 1% |
| Iron | 1.25 mg (more) | 7% |
| Magnesium | 14 mg | 3% |
| Phosphorus | 99 mg (more) | 8% |
| Potassium | 174 mg (more) | 4% |
| Sodium | 408 mg | 18% |
| Zinc | 0.68 mg (more) | 6% |
| Copper | 0.05 mg | 6% |
| Selenium | 10.7 µg | 19% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Lo mein, NFS
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 121 kcal | |
| Protein | 4.77 g | |
| Carbohydrates | 20.2 g (more) | |
| Fat | 2.35 g | |
| Alcohol | 0 g | |
| Water | 71.3 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.46 g | 2% |
| Monounsaturated fat | 0.59 g | |
| Polyunsaturated fat | 1.29 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.33 g | |
| SFA 18:0 (stearic) | 0.11 g | |
| MUFA 16:1 (palmitoleic) | <0.01 g | |
| MUFA 18:1 (oleic) | 0.57 g | |
| MUFA 20:1 (gadoleic) | <0.01 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 1.14 g | |
| PUFA 18:3 (linolenic) | 0.14 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | <0.01 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 1.3 g | 5% |
| Sugars | 2.63 g (more) | |
| Vitamins | ||
| Vitamin A | 9 µg | 1% |
| Retinol | 0 µg | |
| Beta-carotene | 97 µg (more) | |
| Alpha-carotene | 21 µg (more) | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 3 µg (more) | |
| Lutein + zeaxanthin | 112 µg (more) | |
| Vitamin C | 1.7 mg | 2% |
| Vitamin D | 0.1 µg (more) | 1% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 12.7 µg (more) | 11% |
| Thiamin (B1) | 0.05 mg | 4% |
| Riboflavin (B2) | 0.12 mg | 10% |
| Niacin (B3) | 0.81 mg | 5% |
| Vitamin B6 | 0.07 mg | 4% |
| Folate | 28 µg | |
| Folate, DFE | 28 µg | 7% |
| Folate, food | 28 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 8.9 mg | 2% |
| Minerals | ||
| Calcium | 21 mg (more) | 2% |
| Iron | 1.07 mg | 6% |
| Magnesium | 14 mg | 3% |
| Phosphorus | 45 mg | 4% |
| Potassium | 105 mg | 2% |
| Sodium | 430 mg (more) | 19% |
| Zinc | 0.36 mg | 3% |
| Copper | 0.06 mg (more) | 7% |
| Selenium | 11.7 µg (more) | 21% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Open this pair in Food vs food to swap in any of 5,149 foods.
How to read it
- Foods. Chow mein is FNDDS’s “Chow mein or chop suey, NS as to type of meat, with noodles” and lo mein is “Lo mein, NFS”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
Every one of these nutrients, in your log
Calorie Tape logs these same USDA foods with all 65 nutrients, offline, and shows which foods your day’s potassium, fiber or iron came from. No account, and your log stays on your iPhone.
Join the beta on TestFlightComing soon to the App Store
More comparisons
Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.