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Chow mein vs. Quinoa — In-Depth Nutrition Comparison

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Significant differences between Chow mein and Quinoa

  • The amount of Selenium, Iron, Vitamin B1, Vitamin B3, Vitamin B2, Folate, and Vitamin E in Chow mein is higher than in Quinoa.
  • Chow mein covers your daily Selenium needs 73% more than Quinoa.
  • Quinoa has 168 times less Sodium than Chow mein. Chow mein has 1174mg of Sodium, while Quinoa has 7mg.

Specific food types used in this comparison are Noodles, chinese, chow mein and Quinoa, cooked.

Infographic

Chow mein vs Quinoa 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%
Quinoa
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +17.6%
Contains more IronIron +217.4%
Contains more ZincZinc +28.4%
Contains more SeleniumSelenium +1435.7%
Contains more MagnesiumMagnesium +23.1%
Contains more PotassiumPotassium +43.3%
Contains more CopperCopper +15%
Contains less SodiumSodium -99.4%
~equal in Phosphorus ~152mg

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%
Quinoa
3
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% 0.3% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin E Vitamin E +265.1%
Contains more Vitamin B1Vitamin B1 +440.2%
Contains more Vitamin B2Vitamin B2 +282.7%
Contains more Vitamin B3Vitamin B3 +1344.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +152.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +11.8%
Contains more CholineCholine +164.4%
~equal in Vitamin C ~0mg
~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
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +84.3%
Contains more FatsFats +703.6%
Contains more CarbsCarbs +241.8%
Contains more OtherOther +222.1%
Contains more WaterWater +5968.6%

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
Quinoa
1
13% 29% 59%
Saturated Fat: Sat. Fat 0.231 g
Monounsaturated Fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated Fat +1591.1%
Contains more Poly. FatPolyunsaturated fat +231.3%
Contains less Sat. FatSaturated Fat -89.6%

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

All nutrients comparison - raw data values

Nutrient Chow mein Quinoa Opinion
Calories 475kcal 120kcal Chow mein
Protein 8.11g 4.4g Chow mein
Fats 15.43g 1.92g Chow mein
Net carbs 69.1g 18.5g Chow mein
Carbs 72.8g 21.3g Chow mein
Magnesium 52mg 64mg Quinoa
Calcium 20mg 17mg Chow mein
Potassium 120mg 172mg Quinoa
Iron 4.73mg 1.49mg Chow mein
Sugar 5.71g 0.87g Quinoa
Fiber 3.7g 2.8g Chow mein
Copper 0.167mg 0.192mg Quinoa
Zinc 1.4mg 1.09mg Chow mein
Starch 17.63g Quinoa
Phosphorus 161mg 152mg Chow mein
Sodium 1174mg 7mg Quinoa
Vitamin A 0IU 5IU Quinoa
Vitamin E 2.3mg 0.63mg Chow mein
Manganese 0.631mg Quinoa
Selenium 43µg 2.8µg Chow mein
Vitamin B1 0.578mg 0.107mg Chow mein
Vitamin B2 0.421mg 0.11mg Chow mein
Vitamin B3 5.95mg 0.412mg Chow mein
Vitamin B5 0.533mg Chow mein
Vitamin B6 0.11mg 0.123mg Quinoa
Vitamin K 1.4µg 0µg Chow mein
Folate 106µg 42µg Chow mein
Trans Fat 0.8g Quinoa
Choline 8.7mg 23mg Quinoa
Saturated Fat 2.229g 0.231g Quinoa
Monounsaturated Fat 8.929g 0.528g Chow mein
Polyunsaturated fat 3.571g 1.078g Chow mein
Tryptophan 0.052mg Quinoa
Threonine 0.131mg Quinoa
Isoleucine 0.157mg Quinoa
Leucine 0.261mg Quinoa
Lysine 0.239mg Quinoa
Methionine 0.096mg Quinoa
Phenylalanine 0.185mg Quinoa
Valine 0.185mg Quinoa
Histidine 0.127mg Quinoa
Omega-3 - DHA 0g 0.015g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chow mein Quinoa
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
11%
Quinoa
Minerals Daily Need Coverage Score
78%
Chow mein
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 4.84g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 1167mg)
Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 1.998g)
Which food is lower in glycemic index?
Chow mein
Chow mein is lower in glycemic index (difference - 6)
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)
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.

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.