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, 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 saturated fat.

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

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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.

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

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.

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 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