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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 C, and Vitamin A RAE.
  • Daily need coverage for Vitamin K from 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.

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.
Chow mein
Chow mein
6
:
4
Watercress
Watercress
Contains more Iron +2265%
Contains more Magnesium +147.6%
Contains more Phosphorus +168.3%
Contains more Zinc +1172.7%
Contains more Copper +116.9%
Contains more Selenium +4677.8%
Contains more Calcium +500%
Contains more Potassium +175%
Contains less Sodium -96.5%
Chow mein
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 178% 38% 69% 11% 154% 39% 56% 0% 235%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +2265%
Contains more Magnesium +147.6%
Contains more Phosphorus +168.3%
Contains more Zinc +1172.7%
Contains more Copper +116.9%
Contains more Selenium +4677.8%
Contains more Calcium +500%
Contains more Potassium +175%
Contains less Sodium -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.
Chow mein
Chow mein
6
:
4
Watercress
Watercress
Contains more Vitamin E +130%
Contains more Vitamin B1 +542.2%
Contains more Vitamin B2 +250.8%
Contains more Vitamin B3 +2875%
Contains more Vitamin B5 +71.9%
Contains more Folate +1077.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +17.3%
Contains more Vitamin K +17757.1%
Chow mein
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 46% 0% 0% 145% 98% 112% 32% 26% 80% 0% 4%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin E +130%
Contains more Vitamin B1 +542.2%
Contains more Vitamin B2 +250.8%
Contains more Vitamin B3 +2875%
Contains more Vitamin B5 +71.9%
Contains more Folate +1077.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +17.3%
Contains more Vitamin K +17757.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chow mein
Chow mein
4
:
1
Watercress
Watercress
Contains more Protein +252.6%
Contains more Fats +15330%
Contains more Carbs +5543.4%
Contains more Other +106.7%
Contains more Water +7960.2%
Chow mein
8% 15% 73% 2%
Protein: 8.11 g
Fats: 15.43 g
Carbs: 72.8 g
Water: 1.18 g
Other: 2.48 g
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Protein +252.6%
Contains more Fats +15330%
Contains more Carbs +5543.4%
Contains more Other +106.7%
Contains more Water +7960.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chow mein
Chow mein
2
:
1
Watercress
Watercress
Contains more Monounsaturated Fat +111512.5%
Contains more Polyunsaturated fat +10102.9%
Contains less Saturated Fat -98.8%
Chow mein
15% 61% 24%
Saturated Fat: 2.229 g
Monounsaturated Fat: 8.929 g
Polyunsaturated fat: 3.571 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +111512.5%
Contains more Polyunsaturated fat +10102.9%
Contains less Saturated Fat -98.8%

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

All nutrients comparison - raw data values

Nutrient Chow mein Watercress Opinion
Net carbs 69.1g 0.79g Chow mein
Protein 8.11g 2.3g Chow mein
Fats 15.43g 0.1g Chow mein
Carbs 72.8g 1.29g Chow mein
Calories 475kcal 11kcal Chow mein
Sugar 5.71g 0.2g Watercress
Fiber 3.7g 0.5g Chow mein
Calcium 20mg 120mg Watercress
Iron 4.73mg 0.2mg Chow mein
Magnesium 52mg 21mg Chow mein
Phosphorus 161mg 60mg Chow mein
Potassium 120mg 330mg Watercress
Sodium 1174mg 41mg Watercress
Zinc 1.4mg 0.11mg Chow mein
Copper 0.167mg 0.077mg Chow mein
Manganese 0.244mg Watercress
Selenium 43µg 0.9µg Chow mein
Vitamin A 0IU 3191IU Watercress
Vitamin A RAE 0µg 160µg Watercress
Vitamin E 2.3mg 1mg Chow mein
Vitamin C 0mg 43mg Watercress
Vitamin B1 0.578mg 0.09mg Chow mein
Vitamin B2 0.421mg 0.12mg Chow mein
Vitamin B3 5.95mg 0.2mg Chow mein
Vitamin B5 0.533mg 0.31mg Chow mein
Vitamin B6 0.11mg 0.129mg Watercress
Folate 106µg 9µg Chow mein
Vitamin K 1.4µg 250µg Watercress
Tryptophan 0.03mg Watercress
Threonine 0.133mg Watercress
Isoleucine 0.093mg Watercress
Leucine 0.166mg Watercress
Lysine 0.134mg Watercress
Methionine 0.02mg Watercress
Phenylalanine 0.114mg Watercress
Valine 0.137mg Watercress
Histidine 0.04mg Watercress
Trans Fat 0.8g 0g Watercress
Saturated Fat 2.229g 0.027g Watercress
Monounsaturated Fat 8.929g 0.008g Chow mein
Polyunsaturated fat 3.571g 0.035g Chow mein

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chow mein Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
45%
Chow mein
91%
Watercress
Minerals Daily Need Coverage Score
78%
Chow mein
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 5.51g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 1133mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 2.202g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Chow mein
Chow mein is relatively richer in minerals
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 vitamins?
?
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. 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.