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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 A, and vitamin C.
  • 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.
  • Chow mein has a higher glycemic index than arugula.

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

Infographic

Chow mein vs Arugula 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 37% 6% 11% 177% 56% 38% 69% 153% 0% 235%
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%
Contains more IronIron +224%
Contains more CopperCopper +119.7%
Contains more ZincZinc +197.9%
Contains more PhosphorusPhosphorus +209.6%
Contains more SeleniumSelenium +14233.3%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +207.5%
Contains less SodiumSodium -97.7%
~equal in Magnesium ~47mg

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 0% 0% 46% 0% 145% 97% 112% 32% 25% 0% 3.5% 80% 4.7%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +7657.1%
Contains more CholineCholine +75.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~97µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +214.3%
Contains more FatsFats +2237.9%
Contains more CarbsCarbs +1894.5%
Contains more OtherOther +77.1%
Contains more WaterWater +7672%

Fat Type Comparison

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

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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. 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.