Food vs food · USDA FNDDS 2021–2023
Pad Thai vs lo mein
Comparing usual servings (pad Thai: 1 cup, 200 g; lo mein: 1 cup, 200 g), USDA’s figures are higher for pad Thai in 34 of the 65 nutrients it reports, and for lo mein in 14. The widest gaps against the Daily Value: more niacin (4.38 mg vs 1.62 mg), vitamin K and vitamin E in pad Thai; more selenium (23.4 µg vs 17.8 µg) in lo mein. Energy: 308 kcal for pad Thai, 242 kcal for lo mein. Per 100 g, the figures are higher for pad Thai in 33 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.
Pad Thai, NFS
Serving size 1 cup · 200 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 308 kcal (more) | |
| Protein | 16.3 g (more) | |
| Carbohydrates | 28.8 g | |
| Fat | 15 g (more) | |
| Alcohol | 0 g | |
| Water | 137 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 2.6 g (more) | 13% |
| Monounsaturated fat | 6.58 g (more) | |
| Polyunsaturated fat | 4.24 g (more) | |
| Cholesterol | 96 mg (more) | 32% |
| 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) | 0.02 g (more) | |
| SFA 16:0 (palmitic) | 1.81 g (more) | |
| SFA 18:0 (stearic) | 0.52 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.22 g (more) | |
| MUFA 18:1 (oleic) | 6.24 g (more) | |
| MUFA 20:1 (gadoleic) | 0.1 g (more) | |
| MUFA 22:1 (erucic) | <0.01 g (more) | |
| PUFA 18:2 (linoleic) | 3.8 g (more) | |
| PUFA 18:3 (linolenic) | 0.36 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 | 2.4 g | 9% |
| Sugars | 8.12 g (more) | |
| Vitamins | ||
| Vitamin A | 36 µg (more) | 4% |
| Retinol | 28 µg (more) | |
| Beta-carotene | 106 µg | |
| Alpha-carotene | 2 µg | |
| Beta-cryptoxanthin | 16 µg (more) | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 176 µg | |
| Vitamin C | 9.6 mg (more) | 11% |
| Vitamin D | 0.4 µg (more) | 2% |
| Vitamin E | 2.26 mg (more) | 15% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 39.8 µg (more) | 33% |
| Thiamin (B1) | 0.1 mg (more) | 8% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin (B3) | 4.38 mg (more) | 27% |
| Vitamin B6 | 0.23 mg (more) | 13% |
| Folate | 48 µg | |
| Folate, DFE | 48 µg | 12% |
| Folate, food | 48 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0.28 µg (more) | 12% |
| Vitamin B12, added | 0 µg | |
| Choline | 75.6 mg (more) | 14% |
| Minerals | ||
| Calcium | 42 mg | 3% |
| Iron | 1.36 mg | 8% |
| Magnesium | 50 mg (more) | 12% |
| Phosphorus | 182 mg (more) | 15% |
| Potassium | 304 mg (more) | 6% |
| Sodium | 768 mg | 33% |
| Zinc | 1.38 mg (more) | 13% |
| Copper | 0.17 mg (more) | 19% |
| Selenium | 17.8 µg | 32% |
| 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 (more) | |
| 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 | |
| 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 (more) | 9% |
| Sugars | 5.26 g | |
| 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 (more) | |
| Vitamin C | 3.4 mg | 4% |
| Vitamin D | 0.2 µg | 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 (more) | 19% |
| Niacin (B3) | 1.62 mg | 10% |
| Vitamin B6 | 0.14 mg | 8% |
| Folate | 56 µg (more) | |
| Folate, DFE | 56 µg (more) | 14% |
| Folate, food | 56 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 17.8 mg | 3% |
| Minerals | ||
| Calcium | 42 mg | 3% |
| Iron | 2.14 mg (more) | 12% |
| Magnesium | 28 mg | 7% |
| Phosphorus | 90 mg | 7% |
| Potassium | 210 mg | 4% |
| Sodium | 860 mg (more) | 37% |
| Zinc | 0.72 mg | 7% |
| Copper | 0.13 mg | 14% |
| Selenium | 23.4 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.
Pad Thai, NFS
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 154 kcal (more) | |
| Protein | 8.13 g (more) | |
| Carbohydrates | 14.4 g | |
| Fat | 7.5 g (more) | |
| Alcohol | 0 g | |
| Water | 68.6 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 1.3 g (more) | 6% |
| Monounsaturated fat | 3.29 g (more) | |
| Polyunsaturated fat | 2.12 g (more) | |
| Cholesterol | 48 mg (more) | 16% |
| 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 (more) | |
| SFA 16:0 (palmitic) | 0.9 g (more) | |
| SFA 18:0 (stearic) | 0.26 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.11 g (more) | |
| MUFA 18:1 (oleic) | 3.12 g (more) | |
| MUFA 20:1 (gadoleic) | 0.05 g (more) | |
| MUFA 22:1 (erucic) | <0.01 g (more) | |
| PUFA 18:2 (linoleic) | 1.9 g (more) | |
| PUFA 18:3 (linolenic) | 0.18 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 | 1.2 g | 4% |
| Sugars | 4.06 g (more) | |
| Vitamins | ||
| Vitamin A | 18 µg (more) | 2% |
| Retinol | 14 µg (more) | |
| Beta-carotene | 53 µg | |
| Alpha-carotene | 1 µg | |
| Beta-cryptoxanthin | 8 µg (more) | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 88 µg | |
| Vitamin C | 4.8 mg (more) | 5% |
| Vitamin D | 0.2 µg (more) | 1% |
| Vitamin E | 1.13 mg (more) | 8% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 19.9 µg (more) | 17% |
| Thiamin (B1) | 0.05 mg | 4% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 2.19 mg (more) | 14% |
| Vitamin B6 | 0.11 mg (more) | 7% |
| Folate | 24 µg | |
| Folate, DFE | 24 µg | 6% |
| Folate, food | 24 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0.14 µg (more) | 6% |
| Vitamin B12, added | 0 µg | |
| Choline | 37.8 mg (more) | 7% |
| Minerals | ||
| Calcium | 21 mg | 2% |
| Iron | 0.68 mg | 4% |
| Magnesium | 25 mg (more) | 6% |
| Phosphorus | 91 mg (more) | 7% |
| Potassium | 152 mg (more) | 3% |
| Sodium | 384 mg | 17% |
| Zinc | 0.69 mg (more) | 6% |
| Copper | 0.09 mg (more) | 10% |
| Selenium | 8.9 µg | 16% |
| 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 (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.46 g | 2% |
| Monounsaturated fat | 0.59 g | |
| Polyunsaturated fat | 1.29 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) | 0.33 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 | |
| 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 (more) | 5% |
| Sugars | 2.63 g | |
| 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 | 1% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 12.7 µg | 11% |
| Thiamin (B1) | 0.05 mg | 4% |
| Riboflavin (B2) | 0.12 mg (more) | 10% |
| Niacin (B3) | 0.81 mg | 5% |
| Vitamin B6 | 0.07 mg | 4% |
| Folate | 28 µg (more) | |
| Folate, DFE | 28 µg (more) | 7% |
| Folate, food | 28 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 8.9 mg | 2% |
| Minerals | ||
| Calcium | 21 mg | 2% |
| Iron | 1.07 mg (more) | 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 | 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.
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How to read it
- Foods. Pad Thai is FNDDS’s “Pad Thai, NFS” 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.
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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.