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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 A and vitamin K.
  • Lettuce's daily need coverage for vitamin A is 148% 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.
  • Lettuce has a lower glycemic index than chow mein.

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

Infographic

Chow mein vs Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +300%
Contains more IronIron +450%
Contains more CopperCopper +475.9%
Contains more ZincZinc +677.8%
Contains more PhosphorusPhosphorus +455.2%
Contains more SeleniumSelenium +7066.7%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +61.7%
Contains less SodiumSodium -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.
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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin EVitamin E +945.5%
Contains more Vitamin B1Vitamin B1 +725.7%
Contains more Vitamin B2Vitamin B2 +426.3%
Contains more Vitamin B3Vitamin B3 +1486.7%
Contains more Vitamin B5Vitamin B5 +297.8%
Contains more Vitamin B6Vitamin B6 +22.2%
Contains more FolateFolate +178.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +8921.4%
Contains more CholineCholine +56.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chow mein Lettuce DV% diff.
Vitamin K 1.4µg 126.3µg 104%
Selenium 43µg 0.6µg 77%
Sodium 1174mg 28mg 50%
Iron 4.73mg 0.86mg 48%
Vitamin B1 0.578mg 0.07mg 42%
Vitamin A 0µg 370µg 41%
Vitamin B3 5.95mg 0.375mg 35%
Vitamin B2 0.421mg 0.08mg 26%
Fats 15.43g 0.15g 24%
Polyunsaturated fat 3.571g 0.082g 23%
Calories 475kcal 15kcal 23%
Carbs 72.8g 2.87g 23%
Monounsaturated fat 8.929g 0.006g 22%
Phosphorus 161mg 29mg 19%
Folate 106µg 38µg 17%
Copper 0.167mg 0.029mg 15%
Vitamin E 2.3mg 0.22mg 14%
Protein 8.11g 1.36g 14%
Zinc 1.4mg 0.18mg 11%
Manganese 0.25mg 11%
Vitamin C 0mg 9.2mg 10%
Saturated fat 2.229g 0.02g 10%
Fiber 3.7g 1.3g 10%
Magnesium 52mg 13mg 9%
Vitamin B5 0.533mg 0.134mg 8%
Calcium 20mg 36mg 2%
Vitamin B6 0.11mg 0.09mg 2%
Potassium 120mg 194mg 2%
Fructose 0.43g 1%
Choline 8.7mg 13.6mg 1%
Net carbs 69.1g 1.57g N/A
Sugar 5.71g 0.78g N/A
Trans fat 0.8g 0g N/A
Tryptophan 0.009mg 0%
Threonine 0.059mg 0%
Isoleucine 0.084mg 0%
Leucine 0.079mg 0%
Lysine 0.084mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.055mg 0%
Valine 0.07mg 0%
Histidine 0.022mg 0%

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% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +496.3%
Contains more FatsFats +10186.7%
Contains more CarbsCarbs +2436.6%
Contains more OtherOther +287.5%
Contains more WaterWater +7949.2%

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% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +148716.7%
Contains more Poly. FatPolyunsaturated fat +4254.9%
Contains less Sat. FatSaturated fat -99.1%

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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. 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.