Quinoa vs. Chow mein — In-Depth Nutrition Comparison

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Significant differences between quinoa and chow mein

The amount of selenium, iron, vitamin B1, vitamin B3, vitamin B2, fats, carbs, folate, and vitamin E in chow mein is higher than in quinoa.
Chow mein covers your daily selenium needs 73% more than quinoa.
Quinoa contains less sodium.

Specific food types used in this comparison are Quinoa, cooked and Noodles, chinese, chow mein.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Quinoa

Chow mein

Contains more MagnesiumMagnesium	+23.1%
Contains more PotassiumPotassium	+43.3%
Contains more CopperCopper	+15%
Contains less SodiumSodium	-99.4%
Contains more ManganeseManganese	+∞%

Contains more CalciumCalcium	+17.6%
Contains more IronIron	+217.4%
Contains more ZincZinc	+28.4%
Contains more SeleniumSelenium	+1435.7%

~equal in Phosphorus ~161mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Quinoa

Chow mein

Contains more Vitamin B6Vitamin B6

+11.8%

Contains more Vitamin EVitamin E	+265.1%
Contains more Vitamin B1Vitamin B1	+440.2%
Contains more Vitamin B2Vitamin B2	+282.7%
Contains more Vitamin B3Vitamin B3	+1344.2%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+152.4%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	2.8µg	43µg	73%
Sodium	7mg	1174mg	51%
Iron	1.49mg	4.73mg	41%
Vitamin B1	0.107mg	0.578mg	39%
Vitamin B3	0.412mg	5.95mg	35%
Manganese	0.631mg		27%
Vitamin B2	0.11mg	0.421mg	24%
Fats	1.92g	15.43g	21%
Monounsaturated fat	0.528g	8.929g	21%
Calories	120kcal	475kcal	18%
Carbs	21.3g	72.8g	17%
Polyunsaturated fat	1.078g	3.571g	17%
Folate	42µg	106µg	16%
Vitamin E	0.63mg	2.3mg	11%
Vitamin B5		0.533mg	11%
Saturated fat	0.231g	2.229g	9%
Protein	4.4g	8.11g	7%
Starch	17.63g		7%
Fiber	2.8g	3.7g	4%
Magnesium	64mg	52mg	3%
Copper	0.192mg	0.167mg	3%
Zinc	1.09mg	1.4mg	3%
Choline	23mg	8.7mg	3%
Potassium	172mg	120mg	2%
Phosphorus	152mg	161mg	1%
Vitamin B6	0.123mg	0.11mg	1%
Vitamin K	0µg	1.4µg	1%
Protein per 100 calories	3.7g	1.7g	N/A
Calories per 10 g protein	273kcal	586kcal	N/A
Weight per 100 calories	83g	21g	N/A
Unsaturated / Saturated Fat ratio	7	5.6	N/A
Net carbs	18.5g	69.1g	N/A
Calcium	17mg	20mg	0%
Sugar	0.87g	5.71g	N/A
Trans fat		0.8g	N/A
Tryptophan	0.052mg		0%
Threonine	0.131mg		0%
Isoleucine	0.157mg		0%
Leucine	0.261mg		0%
Lysine	0.239mg		0%
Methionine	0.096mg		0%
Phenylalanine	0.185mg		0%
Valine	0.185mg		0%
Histidine	0.127mg		0%
Omega-3 (DHA)	0.015g	0g	N/A