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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 C, and Calcium, 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.

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

Infographic

Arugula vs Chow mein infographic
Infographic link

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.
Contains more Calcium +700%
Contains more Potassium +207.5%
Contains less Sodium -97.7%
Contains more Iron +224%
Contains more Magnesium +10.6%
Contains more Phosphorus +209.6%
Contains more Zinc +197.9%
Contains more Copper +119.7%
Contains more Selenium +14233.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 178% 38% 69% 11% 154% 39% 56% 0% 235%
Contains more Calcium +700%
Contains more Potassium +207.5%
Contains less Sodium -97.7%
Contains more Iron +224%
Contains more Magnesium +10.6%
Contains more Phosphorus +209.6%
Contains more Zinc +197.9%
Contains more Copper +119.7%
Contains more Selenium +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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Choline +75.9%
Contains more Vitamin K +7657.1%
Contains more Vitamin E +434.9%
Contains more Vitamin B1 +1213.6%
Contains more Vitamin B2 +389.5%
Contains more Vitamin B3 +1850.8%
Contains more Vitamin B5 +22%
Contains more Vitamin B6 +50.7%
Equal in Folate - 106
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 9% 272%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 46% 0% 0% 145% 98% 112% 32% 26% 80% 0% 5% 4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Choline +75.9%
Contains more Vitamin K +7657.1%
Contains more Vitamin E +434.9%
Contains more Vitamin B1 +1213.6%
Contains more Vitamin B2 +389.5%
Contains more Vitamin B3 +1850.8%
Contains more Vitamin B5 +22%
Contains more Vitamin B6 +50.7%
Equal in Folate - 106

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +7672%
Contains more Protein +214.3%
Contains more Fats +2237.9%
Contains more Carbs +1894.5%
Contains more Other +77.1%
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 Water +7672%
Contains more Protein +214.3%
Contains more Fats +2237.9%
Contains more Carbs +1894.5%
Contains more Other +77.1%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arugula Chow mein
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Arugula Chow mein Opinion
Net carbs 2.05g 69.1g Chow mein
Protein 2.58g 8.11g Chow mein
Fats 0.66g 15.43g Chow mein
Carbs 3.65g 72.8g Chow mein
Calories 25kcal 475kcal Chow mein
Sugar 2.05g 5.71g Arugula
Fiber 1.6g 3.7g Chow mein
Calcium 160mg 20mg Arugula
Iron 1.46mg 4.73mg Chow mein
Magnesium 47mg 52mg Chow mein
Phosphorus 52mg 161mg Chow mein
Potassium 369mg 120mg Arugula
Sodium 27mg 1174mg Arugula
Zinc 0.47mg 1.4mg Chow mein
Copper 0.076mg 0.167mg Chow mein
Manganese 0.321mg Arugula
Selenium 0.3µg 43µg Chow mein
Vitamin A 2373IU 0IU Arugula
Vitamin A RAE 119µg 0µg Arugula
Vitamin E 0.43mg 2.3mg Chow mein
Vitamin C 15mg 0mg Arugula
Vitamin B1 0.044mg 0.578mg Chow mein
Vitamin B2 0.086mg 0.421mg Chow mein
Vitamin B3 0.305mg 5.95mg Chow mein
Vitamin B5 0.437mg 0.533mg Chow mein
Vitamin B6 0.073mg 0.11mg Chow mein
Folate 97µg 106µg Chow mein
Choline 15.3mg 8.7mg Arugula
Vitamin K 108.6µg 1.4µg Arugula
Trans Fat 0g 0.8g Arugula
Saturated Fat 0.086g 2.229g Arugula
Monounsaturated Fat 0.049g 8.929g Chow mein
Polyunsaturated fat 0.319g 3.571g Chow mein

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Chow mein
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
49%
Arugula
42%
Chow mein
Minerals Daily Need Coverage Score
28%
Arugula
78%
Chow mein

Comparison summary

Which food is richer in minerals?
Chow mein
Chow mein is relatively richer in minerals
Which food is cheaper?
Chow mein
Chow mein is cheaper (difference - $0.4)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 3.66g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 1147mg)
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 2.143g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.