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Arugula vs. Chow mein — In-Depth Nutrition Comparison

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Important differences between arugula and chow mein

  • Arugula has more vitamin K, vitamin A, and vitamin C; however, chow mein has more selenium, vitamin B1, iron, vitamin B3, vitamin B2, and phosphorus.
  • Arugula's daily need coverage for vitamin K is 89% more.
  • Arugula is lower in sodium.
  • Chow mein has a higher glycemic index than arugula.

The food varieties used in the comparison are Arugula, raw and Noodles, chinese, chow mein.

Infographic

Arugula vs Chow mein infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 6% 11% 177% 56% 38% 69% 153% 0% 235%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +207.5%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +10.6%
Contains more IronIron +224%
Contains more CopperCopper +119.7%
Contains more ZincZinc +197.9%
Contains more PhosphorusPhosphorus +209.6%
Contains more SeleniumSelenium +14233.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 46% 0% 145% 97% 112% 32% 25% 0% 3.5% 80% 4.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +7657.1%
Contains more CholineCholine +75.9%
Contains more Vitamin EVitamin E +434.9%
Contains more Vitamin B1Vitamin B1 +1213.6%
Contains more Vitamin B2Vitamin B2 +389.5%
Contains more Vitamin B3Vitamin B3 +1850.8%
Contains more Vitamin B5Vitamin B5 +22%
Contains more Vitamin B6Vitamin B6 +50.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~106µg

All nutrients comparison - raw data values

Nutrient Arugula Chow mein DV% diff.
Vitamin K 108.6µg 1.4µg 89%
Selenium 0.3µg 43µg 78%
Sodium 27mg 1174mg 50%
Vitamin B1 0.044mg 0.578mg 45%
Iron 1.46mg 4.73mg 41%
Vitamin B3 0.305mg 5.95mg 35%
Vitamin B2 0.086mg 0.421mg 26%
Calories 25kcal 475kcal 23%
Fats 0.66g 15.43g 23%
Carbs 3.65g 72.8g 23%
Monounsaturated fat 0.049g 8.929g 22%
Polyunsaturated fat 0.319g 3.571g 22%
Vitamin C 15mg 0mg 17%
Phosphorus 52mg 161mg 16%
Calcium 160mg 20mg 14%
Manganese 0.321mg 14%
Vitamin A 119µg 0µg 13%
Vitamin E 0.43mg 2.3mg 12%
Protein 2.58g 8.11g 11%
Saturated fat 0.086g 2.229g 10%
Copper 0.076mg 0.167mg 10%
Zinc 0.47mg 1.4mg 8%
Fiber 1.6g 3.7g 8%
Potassium 369mg 120mg 7%
Vitamin B6 0.073mg 0.11mg 3%
Vitamin B5 0.437mg 0.533mg 2%
Folate 97µg 106µg 2%
Choline 15.3mg 8.7mg 1%
Magnesium 47mg 52mg 1%
Net carbs 2.05g 69.1g N/A
Sugar 2.05g 5.71g N/A
Trans fat 0g 0.8g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
8% 15% 73% 2%
Protein: 8.11 g
Fats: 15.43 g
Carbs: 72.8 g
Water: 1.18 g
Other: 2.48 g
Contains more WaterWater +7672%
Contains more ProteinProtein +214.3%
Contains more FatsFats +2237.9%
Contains more CarbsCarbs +1894.5%
Contains more OtherOther +77.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
15% 61% 24%
Saturated fat: Sat. Fat 2.229 g
Monounsaturated fat: Mono. Fat 8.929 g
Polyunsaturated fat: Poly. Fat 3.571 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +18122.4%
Contains more Poly. FatPolyunsaturated fat +1019.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/nutrients
  2. Chow mein - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168905/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.