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Chow mein vs. Arugula — In-Depth Nutrition Comparison

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Important differences between Chow mein and Arugula

  • Chow mein has more Selenium, Vitamin B1, Iron, Vitamin B3, Vitamin B2, and Phosphorus, however, Arugula has more Vitamin K, Vitamin C, and Calcium.
  • Arugula's daily need coverage for Vitamin K is 89% more.
  • Chow mein has 143 times more Selenium than Arugula. Chow mein has 43µg of Selenium, while Arugula has 0.3µg.
  • Arugula is lower in Sodium.

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

Infographic

Chow mein vs Arugula 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 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%
Contains more Calcium +700%
Contains more Potassium +207.5%
Contains less Sodium -97.7%
Equal in Magnesium - 47
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 178% 38% 69% 11% 154% 39% 56% 0% 235%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
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%
Contains more Calcium +700%
Contains more Potassium +207.5%
Contains less Sodium -97.7%
Equal in Magnesium - 47

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 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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Choline +75.9%
Contains more Vitamin K +7657.1%
Equal in Folate - 97
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%
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Choline +75.9%
Contains more Vitamin K +7657.1%
Equal in Folate - 97

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chow mein Arugula
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
42%
Chow mein
49%
Arugula
Minerals Daily Need Coverage Score
78%
Chow mein
28%
Arugula

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