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Chow mein vs. Spinach — In-Depth Nutrition Comparison

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Differences between chow mein and spinach

  • Chow mein has more selenium, vitamin B1, vitamin B3, phosphorus, iron, and vitamin B2, while spinach has more vitamin K, vitamin A, and calcium.
  • Spinach's daily need coverage for vitamin K is 410% higher.
  • Spinach contains 29 times less selenium than chow mein. Chow mein contains 43µg of selenium, while spinach contains 1.5µg.
  • The amount of sodium in spinach is lower.
  • Spinach has a lower glycemic index. The glycemic index of spinach is 32, while the glycemic index of chow mein is 47.

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

Infographic

Chow mein vs Spinach 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 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Contains more IronIron +32.5%
Contains more ZincZinc +84.2%
Contains more PhosphorusPhosphorus +187.5%
Contains more SeleniumSelenium +2766.7%
Contains more MagnesiumMagnesium +67.3%
Contains more CalciumCalcium +580%
Contains more PotassiumPotassium +288.3%
Contains less SodiumSodium -94%
~equal in Copper ~0.174mg

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 33% 175% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
Contains more Vitamin B1Vitamin B1 +508.4%
Contains more Vitamin B2Vitamin B2 +78.4%
Contains more Vitamin B3Vitamin B3 +1114.3%
Contains more Vitamin B5Vitamin B5 +267.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +120%
Contains more Vitamin KVitamin K +35157.1%
Contains more FolateFolate +37.7%
Contains more CholineCholine +126.4%
~equal in Vitamin E ~2.08mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chow mein Spinach DV% diff.
Vitamin K 1.4µg 493.6µg 410%
Selenium 43µg 1.5µg 75%
Vitamin A 0µg 524µg 58%
Sodium 1174mg 70mg 48%
Manganese 0.935mg 41%
Vitamin B1 0.578mg 0.095mg 40%
Vitamin B3 5.95mg 0.49mg 34%
Polyunsaturated fat 3.571g 0.109g 23%
Calories 475kcal 23kcal 23%
Carbs 72.8g 3.75g 23%
Fats 15.43g 0.26g 23%
Monounsaturated fat 8.929g 0.006g 22%
Iron 4.73mg 3.57mg 15%
Phosphorus 161mg 56mg 15%
Vitamin B2 0.421mg 0.236mg 14%
Calcium 20mg 136mg 12%
Vitamin C 0mg 9.8mg 11%
Saturated fat 2.229g 0.043g 10%
Potassium 120mg 466mg 10%
Protein 8.11g 2.97g 10%
Vitamin B6 0.11mg 0.242mg 10%
Folate 106µg 146µg 10%
Vitamin B5 0.533mg 0.145mg 8%
Magnesium 52mg 87mg 8%
Zinc 1.4mg 0.76mg 6%
Fiber 3.7g 2.4g 5%
Choline 8.7mg 19.7mg 2%
Copper 0.167mg 0.174mg 1%
Vitamin E 2.3mg 2.08mg 1%
Net carbs 69.1g 1.35g N/A
Sugar 5.71g 0.43g N/A
Trans fat 0.8g 0g N/A
Tryptophan 0.04mg 0%
Threonine 0.127mg 0%
Isoleucine 0.152mg 0%
Leucine 0.231mg 0%
Lysine 0.182mg 0%
Methionine 0.055mg 0%
Phenylalanine 0.134mg 0%
Valine 0.168mg 0%
Histidine 0.066mg 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% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more ProteinProtein +173.1%
Contains more FatsFats +5834.6%
Contains more CarbsCarbs +1841.3%
Contains more OtherOther +37%
Contains more WaterWater +7629.7%

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
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains more Mono. FatMonounsaturated fat +148716.7%
Contains more Poly. FatPolyunsaturated fat +3176.1%
Contains less Sat. FatSaturated fat -98.1%

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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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.