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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.
  • 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.
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% 191% 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

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%

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
Calories 475kcal 11kcal Chow mein
Protein 8.11g 2.3g Chow mein
Fats 15.43g 0.1g Chow mein
Vitamin C 0mg 43mg Watercress
Net carbs 69.1g 0.79g Chow mein
Carbs 72.8g 1.29g Chow mein
Magnesium 52mg 21mg Chow mein
Calcium 20mg 120mg Watercress
Potassium 120mg 330mg Watercress
Iron 4.73mg 0.2mg Chow mein
Sugar 5.71g 0.2g Watercress
Fiber 3.7g 0.5g Chow mein
Copper 0.167mg 0.077mg Chow mein
Zinc 1.4mg 0.11mg Chow mein
Phosphorus 161mg 60mg Chow mein
Sodium 1174mg 41mg Watercress
Vitamin A 0IU 3191IU Watercress
Vitamin A 0µg 160µg Watercress
Vitamin E 2.3mg 1mg Chow mein
Manganese 0.244mg Watercress
Selenium 43µg 0.9µg Chow mein
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
Vitamin K 1.4µg 250µg Watercress
Folate 106µg 9µg Chow mein
Trans Fat 0.8g 0g Watercress
Choline 8.7mg 9mg Watercress
Saturated Fat 2.229g 0.027g Watercress
Monounsaturated Fat 8.929g 0.008g Chow mein
Polyunsaturated fat 3.571g 0.035g Chow mein
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chow mein Watercress
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
84%
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.