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  6. Chow mein vs. Lettuce

Chow mein vs. Lettuce — In-Depth Nutrition Comparison

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What are the main differences between Chow mein and Lettuce?

  • Chow mein is richer in Selenium, Iron, Vitamin B1, Vitamin B3, Vitamin B2, Phosphorus, and Folate, yet Lettuce is richer in Vitamin K, and Vitamin A RAE.
  • Lettuce's daily need coverage for Vitamin K is 104% higher.
  • Chow mein has 72 times more Selenium than Lettuce. Chow mein has 43µg of Selenium, while Lettuce has 0.6µg.
  • Lettuce contains less Sodium.

We used Noodles, chinese, chow mein and Lettuce, green leaf, raw types in this comparison.

Infographic

Chow mein vs Lettuce 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.
Chow mein
Chow mein
6
:
4
Lettuce
Lettuce
Contains more Iron +450%
Contains more Magnesium +300%
Contains more Phosphorus +455.2%
Contains more Zinc +677.8%
Contains more Copper +475.9%
Contains more Selenium +7066.7%
Contains more Calcium +80%
Contains more Potassium +61.7%
Contains less Sodium -97.6%
Chow mein
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 178% 38% 69% 11% 154% 39% 56% 0% 235%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Iron +450%
Contains more Magnesium +300%
Contains more Phosphorus +455.2%
Contains more Zinc +677.8%
Contains more Copper +475.9%
Contains more Selenium +7066.7%
Contains more Calcium +80%
Contains more Potassium +61.7%
Contains less Sodium -97.6%

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.
Chow mein
Chow mein
7
:
3
Lettuce
Lettuce
Contains more Vitamin E +945.5%
Contains more Vitamin B1 +725.7%
Contains more Vitamin B2 +426.3%
Contains more Vitamin B3 +1486.7%
Contains more Vitamin B5 +297.8%
Contains more Vitamin B6 +22.2%
Contains more Folate +178.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +8921.4%
Chow mein
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 46% 0% 0% 145% 98% 112% 32% 26% 80% 0% 4%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin E +945.5%
Contains more Vitamin B1 +725.7%
Contains more Vitamin B2 +426.3%
Contains more Vitamin B3 +1486.7%
Contains more Vitamin B5 +297.8%
Contains more Vitamin B6 +22.2%
Contains more Folate +178.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +8921.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chow mein
Chow mein
4
:
1
Lettuce
Lettuce
Contains more Protein +496.3%
Contains more Fats +10186.7%
Contains more Carbs +2436.6%
Contains more Other +287.5%
Contains more Water +7949.2%
Chow mein
8% 15% 73% 2%
Protein: 8.11 g
Fats: 15.43 g
Carbs: 72.8 g
Water: 1.18 g
Other: 2.48 g
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more Protein +496.3%
Contains more Fats +10186.7%
Contains more Carbs +2436.6%
Contains more Other +287.5%
Contains more Water +7949.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chow mein
Chow mein
2
:
1
Lettuce
Lettuce
Contains more Monounsaturated Fat +148716.7%
Contains more Polyunsaturated fat +4254.9%
Contains less Saturated Fat -99.1%
Chow mein
15% 61% 24%
Saturated Fat: 2.229 g
Monounsaturated Fat: 8.929 g
Polyunsaturated fat: 3.571 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +148716.7%
Contains more Polyunsaturated fat +4254.9%
Contains less Saturated Fat -99.1%

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 Lettuce
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chow mein Lettuce Opinion
Net carbs 69.1g 1.57g Chow mein
Protein 8.11g 1.36g Chow mein
Fats 15.43g 0.15g Chow mein
Carbs 72.8g 2.87g Chow mein
Calories 475kcal 15kcal Chow mein
Fructose 0.43g Lettuce
Sugar 5.71g 0.78g Lettuce
Fiber 3.7g 1.3g Chow mein
Calcium 20mg 36mg Lettuce
Iron 4.73mg 0.86mg Chow mein
Magnesium 52mg 13mg Chow mein
Phosphorus 161mg 29mg Chow mein
Potassium 120mg 194mg Lettuce
Sodium 1174mg 28mg Lettuce
Zinc 1.4mg 0.18mg Chow mein
Copper 0.167mg 0.029mg Chow mein
Manganese 0.25mg Lettuce
Selenium 43µg 0.6µg Chow mein
Vitamin A 0IU 7405IU Lettuce
Vitamin A RAE 0µg 370µg Lettuce
Vitamin E 2.3mg 0.22mg Chow mein
Vitamin C 0mg 9.2mg Lettuce
Vitamin B1 0.578mg 0.07mg Chow mein
Vitamin B2 0.421mg 0.08mg Chow mein
Vitamin B3 5.95mg 0.375mg Chow mein
Vitamin B5 0.533mg 0.134mg Chow mein
Vitamin B6 0.11mg 0.09mg Chow mein
Folate 106µg 38µg Chow mein
Vitamin K 1.4µg 126.3µg Lettuce
Tryptophan 0.009mg Lettuce
Threonine 0.059mg Lettuce
Isoleucine 0.084mg Lettuce
Leucine 0.079mg Lettuce
Lysine 0.084mg Lettuce
Methionine 0.016mg Lettuce
Phenylalanine 0.055mg Lettuce
Valine 0.07mg Lettuce
Histidine 0.022mg Lettuce
Trans Fat 0.8g 0g Lettuce
Saturated Fat 2.229g 0.02g Lettuce
Monounsaturated Fat 8.929g 0.006g Chow mein
Polyunsaturated fat 3.571g 0.082g Chow mein

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chow mein Lettuce
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
45%
Chow mein
75%
Lettuce
Minerals Daily Need Coverage Score
78%
Chow mein
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 4.93g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 1146mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 2.209g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 15)
Which food is cheaper?
Chow mein
Chow mein is cheaper (difference - $0.5)
Which food is richer in minerals?
Chow mein
Chow mein is relatively richer in minerals
Which food is richer in vitamins?
Chow mein
Chow mein is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.