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Leek vs. Chow mein — In-Depth Nutrition Comparison

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How are Leek and Chow mein different?

  • Leek is higher in Vitamin K, and Vitamin C, however, Chow mein is richer in Selenium, Vitamin B1, Vitamin B3, Iron, Vitamin B2, Phosphorus, and Zinc.
  • Daily need coverage for Selenium from Chow mein is 76% higher.
  • Leek has less Sodium.

Leeks, (bulb and lower leaf-portion), raw and Noodles, chinese, chow mein are the varieties used in this article.

Infographic

Leek vs Chow mein 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.
Leek
4
:
Contains more Calcium +195%
Contains more Potassium +50%
Contains less Sodium -98.3%
Contains more Iron +125.2%
Contains more Magnesium +85.7%
Contains more Phosphorus +360%
Contains more Zinc +1066.7%
Contains more Copper +39.2%
Contains more Selenium +4200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 178% 38% 69% 11% 154% 39% 56% 0% 235%
Contains more Calcium +195%
Contains more Potassium +50%
Contains less Sodium -98.3%
Contains more Iron +125.2%
Contains more Magnesium +85.7%
Contains more Phosphorus +360%
Contains more Zinc +1066.7%
Contains more Copper +39.2%
Contains more Selenium +4200%

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.
Leek
5
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +111.8%
Contains more Vitamin K +3257.1%
Contains more Vitamin E +150%
Contains more Vitamin B1 +863.3%
Contains more Vitamin B2 +1303.3%
Contains more Vitamin B3 +1387.5%
Contains more Vitamin B5 +280.7%
Contains more Folate +65.6%
Equal in Choline - 8.7
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 6% 118%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 46% 0% 0% 145% 98% 112% 32% 26% 80% 0% 5% 4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +111.8%
Contains more Vitamin K +3257.1%
Contains more Vitamin E +150%
Contains more Vitamin B1 +863.3%
Contains more Vitamin B2 +1303.3%
Contains more Vitamin B3 +1387.5%
Contains more Vitamin B5 +280.7%
Contains more Folate +65.6%
Equal in Choline - 8.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
1
:
Contains more Water +6933.9%
Contains more Protein +440.7%
Contains more Fats +5043.3%
Contains more Carbs +414.5%
Contains more Other +136.2%
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
8% 15% 73% 2%
Protein: 8.11 g
Fats: 15.43 g
Carbs: 72.8 g
Water: 1.18 g
Other: 2.48 g
Contains more Water +6933.9%
Contains more Protein +440.7%
Contains more Fats +5043.3%
Contains more Carbs +414.5%
Contains more Other +136.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
1
:
Contains less Saturated Fat -98.2%
Contains more Monounsaturated Fat +223125%
Contains more Polyunsaturated fat +2051.2%
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
15% 61% 24%
Saturated Fat: 2.229 g
Monounsaturated Fat: 8.929 g
Polyunsaturated fat: 3.571 g
Contains less Saturated Fat -98.2%
Contains more Monounsaturated Fat +223125%
Contains more Polyunsaturated fat +2051.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Leek Chow mein
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Leek Chow mein Opinion
Net carbs 12.35g 69.1g Chow mein
Protein 1.5g 8.11g Chow mein
Fats 0.3g 15.43g Chow mein
Carbs 14.15g 72.8g Chow mein
Calories 61kcal 475kcal Chow mein
Sugar 3.9g 5.71g Leek
Fiber 1.8g 3.7g Chow mein
Calcium 59mg 20mg Leek
Iron 2.1mg 4.73mg Chow mein
Magnesium 28mg 52mg Chow mein
Phosphorus 35mg 161mg Chow mein
Potassium 180mg 120mg Leek
Sodium 20mg 1174mg Leek
Zinc 0.12mg 1.4mg Chow mein
Copper 0.12mg 0.167mg Chow mein
Manganese 0.481mg Leek
Selenium 1µg 43µg Chow mein
Vitamin A 1667IU 0IU Leek
Vitamin A RAE 83µg 0µg Leek
Vitamin E 0.92mg 2.3mg Chow mein
Vitamin C 12mg 0mg Leek
Vitamin B1 0.06mg 0.578mg Chow mein
Vitamin B2 0.03mg 0.421mg Chow mein
Vitamin B3 0.4mg 5.95mg Chow mein
Vitamin B5 0.14mg 0.533mg Chow mein
Vitamin B6 0.233mg 0.11mg Leek
Folate 64µg 106µg Chow mein
Choline 9.5mg 8.7mg Leek
Vitamin K 47µg 1.4µg Leek
Tryptophan 0.012mg Leek
Threonine 0.063mg Leek
Isoleucine 0.052mg Leek
Leucine 0.096mg Leek
Lysine 0.078mg Leek
Methionine 0.018mg Leek
Phenylalanine 0.055mg Leek
Valine 0.056mg Leek
Histidine 0.025mg Leek
Trans Fat 0g 0.8g Leek
Saturated Fat 0.04g 2.229g Leek
Monounsaturated Fat 0.004g 8.929g Chow mein
Polyunsaturated fat 0.166g 3.571g Chow mein

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Chow mein
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
32%
Leek
42%
Chow mein
Minerals Daily Need Coverage Score
26%
Leek
78%
Chow mein

Comparison summary

Which food is lower in Sugar?
Leek
Leek is lower in Sugar (difference - 1.81g)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 1154mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 2.189g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 15)
Which food is cheaper?
Chow mein
Chow mein is cheaper (difference - $0.4)
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 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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients
  2. Chow mein - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168905/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.