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  6. Chow mein vs. Mustard Greens

Chow mein vs. Mustard Greens — In-Depth Nutrition Comparison

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The main differences between Chow mein and Mustard Greens

  • Chow mein has more Selenium, Iron, Vitamin B1, Vitamin B3, Vitamin B2, and Folate, however, Mustard Greens has more Vitamin K, Vitamin A, and Vitamin C.
  • Daily need coverage for Vitamin K from Mustard Greens is 493% higher.
  • Mustard Greens has 130 times less Sodium than Chow mein. Chow mein has 1174mg of Sodium, while Mustard Greens has 9mg.

Food types used in this article are Noodles, chinese, chow mein and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Chow mein vs Mustard Greens 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.
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% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Contains more MagnesiumMagnesium +300%
Contains more IronIron +443.7%
Contains more CopperCopper +14.4%
Contains more ZincZinc +536.4%
Contains more PhosphorusPhosphorus +283.3%
Contains more SeleniumSelenium +7066.7%
Contains more CalciumCalcium +490%
Contains more PotassiumPotassium +35%
Contains less SodiumSodium -99.2%
~equal in Manganese ~mg

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 84% 742% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Contains more Vitamin EVitamin E +29.2%
Contains more Vitamin B1Vitamin B1 +1309.8%
Contains more Vitamin B2Vitamin B2 +568.3%
Contains more Vitamin B3Vitamin B3 +1274.1%
Contains more Vitamin B5Vitamin B5 +344.2%
Contains more Vitamin B6Vitamin B6 +12.2%
Contains more FolateFolate +1077.8%
Contains more CholineCholine +2075%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +42235.7%
~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
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more ProteinProtein +216.8%
Contains more FatsFats +3183%
Contains more CarbsCarbs +1514.2%
Contains more OtherOther +264.7%
Contains more WaterWater +7678%

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
7% 65% 27%
Saturated Fat: Sat. Fat 0.012 g
Monounsaturated Fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
Contains more Mono. FatMonounsaturated Fat +8017.3%
Contains more Poly. FatPolyunsaturated fat +7663%
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 Mustard Greens
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 Mustard Greens Opinion
Calories 475kcal 26kcal Chow mein
Protein 8.11g 2.56g Chow mein
Fats 15.43g 0.47g Chow mein
Vitamin C 0mg 25.3mg Mustard Greens
Net carbs 69.1g 2.51g Chow mein
Carbs 72.8g 4.51g Chow mein
Magnesium 52mg 13mg Chow mein
Calcium 20mg 118mg Mustard Greens
Potassium 120mg 162mg Mustard Greens
Iron 4.73mg 0.87mg Chow mein
Sugar 5.71g 1.41g Mustard Greens
Fiber 3.7g 2g Chow mein
Copper 0.167mg 0.146mg Chow mein
Zinc 1.4mg 0.22mg Chow mein
Phosphorus 161mg 42mg Chow mein
Sodium 1174mg 9mg Mustard Greens
Vitamin A 0IU 12370IU Mustard Greens
Vitamin A 0µg 618µg Mustard Greens
Vitamin E 2.3mg 1.78mg Chow mein
Selenium 43µg 0.6µg Chow mein
Vitamin B1 0.578mg 0.041mg Chow mein
Vitamin B2 0.421mg 0.063mg Chow mein
Vitamin B3 5.95mg 0.433mg Chow mein
Vitamin B5 0.533mg 0.12mg Chow mein
Vitamin B6 0.11mg 0.098mg Chow mein
Vitamin K 1.4µg 592.7µg Mustard Greens
Folate 106µg 9µg Chow mein
Trans Fat 0.8g 0g Mustard Greens
Choline 8.7mg 0.4mg Chow mein
Saturated Fat 2.229g 0.012g Mustard Greens
Monounsaturated Fat 8.929g 0.11g Chow mein
Polyunsaturated fat 3.571g 0.046g Chow mein

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chow mein Mustard Greens
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
186%
Mustard Greens
Minerals Daily Need Coverage Score
78%
Chow mein
17%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 4.3g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 1165mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 2.217g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 15)
Which food is cheaper?
Chow mein
Chow mein is cheaper (difference - $1.4)
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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.