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Chow mein vs. Chard — In-Depth Nutrition Comparison

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Differences between Chow mein and Chard

  • Chow mein has more Selenium, Vitamin B1, Vitamin B3, Iron, Vitamin B2, and Folate, while Chard has more Vitamin K, Vitamin A RAE, and Vitamin C.
  • Chard's daily need coverage for Vitamin K is 272% higher.
  • Chard contains 48 times less Selenium than Chow mein. Chow mein contains 43µg of Selenium, while Chard contains 0.9µg.
  • The amount of Sodium in Chard is lower.

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

Infographic

Chow mein vs Chard 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%
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%
Contains more IronIron +109.3%
Contains more ZincZinc +324.2%
Contains more PhosphorusPhosphorus +387.9%
Contains more SeleniumSelenium +4677.8%
Contains more MagnesiumMagnesium +65.4%
Contains more CalciumCalcium +190%
Contains more PotassiumPotassium +357.5%
Contains less SodiumSodium -84.8%
~equal in Copper ~0.163mg

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%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +23278.6%
Contains more CholineCholine +229.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
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
Contains more ProteinProtein +331.4%
Contains more FatsFats +19187.5%
Contains more CarbsCarbs +1662.7%
Contains more OtherOther +96.8%
Contains more WaterWater +7751.7%

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
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
Contains more Mono. FatMonounsaturated Fat +55706.3%
Contains more Poly. FatPolyunsaturated fat +12653.6%
Contains less Sat. FatSaturated Fat -99.5%

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 Chard
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 Chow mein Chard Opinion
Calories 475kcal 20kcal Chow mein
Protein 8.11g 1.88g Chow mein
Fats 15.43g 0.08g Chow mein
Vitamin C 0mg 18mg Chard
Net carbs 69.1g 2.03g Chow mein
Carbs 72.8g 4.13g Chow mein
Magnesium 52mg 86mg Chard
Calcium 20mg 58mg Chard
Potassium 120mg 549mg Chard
Iron 4.73mg 2.26mg Chow mein
Sugar 5.71g 1.1g Chard
Fiber 3.7g 2.1g Chow mein
Copper 0.167mg 0.163mg Chow mein
Zinc 1.4mg 0.33mg Chow mein
Phosphorus 161mg 33mg Chow mein
Sodium 1174mg 179mg Chard
Vitamin A 0IU 6124IU Chard
Vitamin A RAE 0µg 306µg Chard
Vitamin E 2.3mg 1.89mg Chow mein
Manganese 0.334mg Chard
Selenium 43µg 0.9µg Chow mein
Vitamin B1 0.578mg 0.034mg Chow mein
Vitamin B2 0.421mg 0.086mg Chow mein
Vitamin B3 5.95mg 0.36mg Chow mein
Vitamin B5 0.533mg 0.163mg Chow mein
Vitamin B6 0.11mg 0.085mg Chow mein
Vitamin K 1.4µg 327.3µg Chard
Folate 106µg 9µg Chow mein
Trans Fat 0.8g 0g Chard
Choline 8.7mg 28.7mg Chard
Saturated Fat 2.229g 0.012g Chard
Monounsaturated Fat 8.929g 0.016g Chow mein
Polyunsaturated fat 3.571g 0.028g 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
Chow mein Chard
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
42%
Chow mein
105%
Chard
Minerals Daily Need Coverage Score
78%
Chow mein
36%
Chard

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. Chow mein - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168905/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.