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  6. Chow mein vs. Watercress

Chow mein vs. Watercress — In-Depth Nutrition Comparison

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The main differences between chow mein and watercress

  • Chow mein has more selenium, iron, vitamin B1, vitamin B3, folate, and vitamin B2; however, watercress has more vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for watercress is 207% higher.
  • Watercress has 48 times less selenium than chow mein. Chow mein has 43µg of selenium, while watercress has 0.9µg.
  • Watercress is lower in sodium.
  • Chow mein has a higher glycemic index than watercress.

Food types used in this article are Noodles, chinese, chow mein and Watercress, raw.

Infographic

Chow mein vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +147.6%
Contains more IronIron +2265%
Contains more CopperCopper +116.9%
Contains more ZincZinc +1172.7%
Contains more PhosphorusPhosphorus +168.3%
Contains more SeleniumSelenium +4677.8%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +175%
Contains less SodiumSodium -96.5%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin EVitamin E +130%
Contains more Vitamin B1Vitamin B1 +542.2%
Contains more Vitamin B2Vitamin B2 +250.8%
Contains more Vitamin B3Vitamin B3 +2875%
Contains more Vitamin B5Vitamin B5 +71.9%
Contains more FolateFolate +1077.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +17.3%
Contains more Vitamin KVitamin K +17757.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9mg

All nutrients comparison - raw data values

Nutrient Chow mein Watercress DV% diff.
Vitamin K 1.4µg 250µg 207%
Selenium 43µg 0.9µg 77%
Iron 4.73mg 0.2mg 57%
Sodium 1174mg 41mg 49%
Vitamin C 0mg 43mg 48%
Vitamin B1 0.578mg 0.09mg 41%
Vitamin B3 5.95mg 0.2mg 36%
Fats 15.43g 0.1g 24%
Polyunsaturated fat 3.571g 0.035g 24%
Carbs 72.8g 1.29g 24%
Folate 106µg 9µg 24%
Vitamin B2 0.421mg 0.12mg 23%
Calories 475kcal 11kcal 23%
Monounsaturated fat 8.929g 0.008g 22%
Vitamin A 0µg 160µg 18%
Phosphorus 161mg 60mg 14%
Fiber 3.7g 0.5g 13%
Zinc 1.4mg 0.11mg 12%
Protein 8.11g 2.3g 12%
Manganese 0.244mg 11%
Calcium 20mg 120mg 10%
Saturated fat 2.229g 0.027g 10%
Copper 0.167mg 0.077mg 10%
Vitamin E 2.3mg 1mg 9%
Magnesium 52mg 21mg 7%
Potassium 120mg 330mg 6%
Vitamin B5 0.533mg 0.31mg 4%
Vitamin B6 0.11mg 0.129mg 1%
Net carbs 69.1g 0.79g N/A
Sugar 5.71g 0.2g N/A
Trans fat 0.8g 0g N/A
Choline 8.7mg 9mg 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +252.6%
Contains more FatsFats +15330%
Contains more CarbsCarbs +5543.4%
Contains more OtherOther +106.7%
Contains more WaterWater +7960.2%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +111512.5%
Contains more Poly. FatPolyunsaturated fat +10102.9%
Contains less Sat. FatSaturated fat -98.8%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.