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  6. Quinoa vs. Chow mein

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.

Infographic

Quinoa vs Chow mein 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.
Quinoa
Quinoa
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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%
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
Quinoa
3
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% 0.3% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +11.8%
Contains more CholineCholine +164.4%
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 B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 WaterWater +5968.6%
Contains more ProteinProtein +84.3%
Contains more FatsFats +703.6%
Contains more CarbsCarbs +241.8%
Contains more OtherOther +222.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
1
13% 29% 59%
Saturated Fat: Sat. Fat 0.231 g
Monounsaturated Fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
15% 61% 24%
Saturated Fat: Sat. Fat 2.229 g
Monounsaturated Fat: Mono. Fat 8.929 g
Polyunsaturated fat: Poly. Fat 3.571 g
Contains less Sat. FatSaturated Fat -89.6%
Contains more Mono. FatMonounsaturated Fat +1591.1%
Contains more Poly. FatPolyunsaturated fat +231.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Chow mein Opinion
Calories 120kcal 475kcal Chow mein
Protein 4.4g 8.11g Chow mein
Fats 1.92g 15.43g Chow mein
Net carbs 18.5g 69.1g Chow mein
Carbs 21.3g 72.8g Chow mein
Magnesium 64mg 52mg Quinoa
Calcium 17mg 20mg Chow mein
Potassium 172mg 120mg Quinoa
Iron 1.49mg 4.73mg Chow mein
Sugar 0.87g 5.71g Quinoa
Fiber 2.8g 3.7g Chow mein
Copper 0.192mg 0.167mg Quinoa
Zinc 1.09mg 1.4mg Chow mein
Starch 17.63g Quinoa
Phosphorus 152mg 161mg Chow mein
Sodium 7mg 1174mg Quinoa
Vitamin A 5IU 0IU Quinoa
Vitamin E 0.63mg 2.3mg Chow mein
Manganese 0.631mg Quinoa
Selenium 2.8µg 43µg Chow mein
Vitamin B1 0.107mg 0.578mg Chow mein
Vitamin B2 0.11mg 0.421mg Chow mein
Vitamin B3 0.412mg 5.95mg Chow mein
Vitamin B5 0.533mg Chow mein
Vitamin B6 0.123mg 0.11mg Quinoa
Vitamin K 0µg 1.4µg Chow mein
Folate 42µg 106µg Chow mein
Trans Fat 0.8g Quinoa
Choline 23mg 8.7mg Quinoa
Saturated Fat 0.231g 2.229g Quinoa
Monounsaturated Fat 0.528g 8.929g Chow mein
Polyunsaturated fat 1.078g 3.571g Chow mein
Tryptophan 0.052mg Quinoa
Threonine 0.131mg Quinoa
Isoleucine 0.157mg Quinoa
Leucine 0.261mg Quinoa
Lysine 0.239mg Quinoa
Methionine 0.096mg Quinoa
Phenylalanine 0.185mg Quinoa
Valine 0.185mg Quinoa
Histidine 0.127mg Quinoa
Omega-3 - DHA 0.015g 0g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Chow mein
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
11%
Quinoa
42%
Chow mein
Minerals Daily Need Coverage Score
38%
Quinoa
78%
Chow mein

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 4.84g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 1167mg)
Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 1.998g)
Which food is lower in glycemic index?
Chow mein
Chow mein is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Chow mein
Chow mein is relatively richer in vitamins
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 minerals?
?
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.