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Chard vs. Chow mein — In-Depth Nutrition Comparison

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Differences between Chard and Chow mein

  • Chard has more Vitamin K, Vitamin A RAE, and Vitamin C, while Chow mein has more Selenium, Vitamin B1, Vitamin B3, Iron, Vitamin B2, and Folate.
  • Chard's daily need coverage for Vitamin K is 272% higher.
  • The amount of Sodium in Chard is lower.

The food types used in this comparison are Chard, swiss, cooked, boiled, drained, without salt and Noodles, chinese, chow mein.

Infographic

Chard 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.
Chard
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
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 MagnesiumMagnesium +65.4%
Contains more CalciumCalcium +190%
Contains more PotassiumPotassium +357.5%
Contains less SodiumSodium -84.8%
Contains more ManganeseManganese +∞%
Contains more IronIron +109.3%
Contains more ZincZinc +324.2%
Contains more PhosphorusPhosphorus +387.9%
Contains more SeleniumSelenium +4677.8%
~equal in Copper ~0.167mg

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.
Chard
4
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 60% 367% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
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 +23278.6%
Contains more CholineCholine +229.9%
Contains more Vitamin E Vitamin E +21.7%
Contains more Vitamin B1Vitamin B1 +1600%
Contains more Vitamin B2Vitamin B2 +389.5%
Contains more Vitamin B3Vitamin B3 +1552.8%
Contains more Vitamin B5Vitamin B5 +227%
Contains more Vitamin B6Vitamin B6 +29.4%
Contains more FolateFolate +1077.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
1
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 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 +7751.7%
Contains more ProteinProtein +331.4%
Contains more FatsFats +19187.5%
Contains more CarbsCarbs +1662.7%
Contains more OtherOther +96.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
1
21% 29% 50%
Saturated Fat: Sat. Fat 0.012 g
Monounsaturated Fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 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 -99.5%
Contains more Mono. FatMonounsaturated Fat +55706.3%
Contains more Poly. FatPolyunsaturated fat +12653.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Chow mein Opinion
Calories 20kcal 475kcal Chow mein
Protein 1.88g 8.11g Chow mein
Fats 0.08g 15.43g Chow mein
Vitamin C 18mg 0mg Chard
Net carbs 2.03g 69.1g Chow mein
Carbs 4.13g 72.8g Chow mein
Magnesium 86mg 52mg Chard
Calcium 58mg 20mg Chard
Potassium 549mg 120mg Chard
Iron 2.26mg 4.73mg Chow mein
Sugar 1.1g 5.71g Chard
Fiber 2.1g 3.7g Chow mein
Copper 0.163mg 0.167mg Chow mein
Zinc 0.33mg 1.4mg Chow mein
Phosphorus 33mg 161mg Chow mein
Sodium 179mg 1174mg Chard
Vitamin A 6124IU 0IU Chard
Vitamin A RAE 306µg 0µg Chard
Vitamin E 1.89mg 2.3mg Chow mein
Manganese 0.334mg Chard
Selenium 0.9µg 43µg Chow mein
Vitamin B1 0.034mg 0.578mg Chow mein
Vitamin B2 0.086mg 0.421mg Chow mein
Vitamin B3 0.36mg 5.95mg Chow mein
Vitamin B5 0.163mg 0.533mg Chow mein
Vitamin B6 0.085mg 0.11mg Chow mein
Vitamin K 327.3µg 1.4µg Chard
Folate 9µg 106µg Chow mein
Trans Fat 0g 0.8g Chard
Choline 28.7mg 8.7mg Chard
Saturated Fat 0.012g 2.229g Chard
Monounsaturated Fat 0.016g 8.929g Chow mein
Polyunsaturated fat 0.028g 3.571g Chow mein
Tryptophan 0.018mg Chard
Threonine 0.086mg Chard
Isoleucine 0.154mg Chard
Leucine 0.135mg Chard
Lysine 0.103mg Chard
Methionine 0.02mg Chard
Phenylalanine 0.114mg Chard
Valine 0.114mg Chard
Histidine 0.038mg Chard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Chow mein
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
105%
Chard
42%
Chow mein
Minerals Daily Need Coverage Score
36%
Chard
78%
Chow mein

Comparison summary

Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 4.61g)
Which food contains less Sodium?
Chard
Chard contains less Sodium (difference - 995mg)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 2.217g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.