Spinach vs. Chow mein — In-Depth Nutrition Comparison

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Differences between spinach and chow mein

Spinach has more vitamin K, vitamin A, and calcium, while chow mein has more selenium, vitamin B1, vitamin B3, phosphorus, iron, and vitamin B2.
Spinach's daily need coverage for vitamin K is 410% higher.
The amount of sodium in spinach is lower.
Spinach has a lower glycemic index. The glycemic index of spinach is 32, while the glycemic index of chow mein is 47.

The food types used in this comparison are Spinach, cooked, boiled, drained, without salt 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.

Spinach

Chow mein

Contains more MagnesiumMagnesium	+67.3%
Contains more CalciumCalcium	+580%
Contains more PotassiumPotassium	+288.3%
Contains less SodiumSodium	-94%
Contains more ManganeseManganese	+∞%

Contains more IronIron	+32.5%
Contains more ZincZinc	+84.2%
Contains more PhosphorusPhosphorus	+187.5%
Contains more SeleniumSelenium	+2766.7%

~equal in Copper ~0.167mg

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.

Spinach

Chow mein

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B6Vitamin B6	+120%
Contains more Vitamin KVitamin K	+35157.1%
Contains more FolateFolate	+37.7%

Contains more Vitamin EVitamin E	+10.6%
Contains more Vitamin B1Vitamin B1	+508.4%
Contains more Vitamin B2Vitamin B2	+78.4%
Contains more Vitamin B3Vitamin B3	+1114.3%
Contains more Vitamin B5Vitamin B5	+267.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	493.6µg	1.4µg	410%
Selenium	1.5µg	43µg	75%
Vitamin A	524µg	0µg	58%
Sodium	70mg	1174mg	48%
Manganese	0.935mg		41%
Vitamin B1	0.095mg	0.578mg	40%
Vitamin B3	0.49mg	5.95mg	34%
Calories	23kcal	475kcal	23%
Fats	0.26g	15.43g	23%
Carbs	3.75g	72.8g	23%
Polyunsaturated fat	0.109g	3.571g	23%
Monounsaturated fat	0.006g	8.929g	22%
Iron	3.57mg	4.73mg	15%
Phosphorus	56mg	161mg	15%
Vitamin B2	0.236mg	0.421mg	14%
Calcium	136mg	20mg	12%
Vitamin C	9.8mg	0mg	11%
Protein	2.97g	8.11g	10%
Potassium	466mg	120mg	10%
Vitamin B6	0.242mg	0.11mg	10%
Folate	146µg	106µg	10%
Saturated fat	0.043g	2.229g	10%
Magnesium	87mg	52mg	8%
Vitamin B5	0.145mg	0.533mg	8%
Zinc	0.76mg	1.4mg	6%
Fiber	2.4g	3.7g	5%
Choline	19.7mg	8.7mg	2%
Copper	0.174mg	0.167mg	1%
Vitamin E	2.08mg	2.3mg	1%
Protein per 100 calories	13g	1.7g	N/A
Calories per 10 g protein	77kcal	586kcal	N/A
Weight per 100 calories	435g	21g	N/A
Unsaturated / Saturated Fat ratio	2.7	5.6	N/A
Net carbs	1.35g	69.1g	N/A
Sugar	0.43g	5.71g	N/A
Trans fat	0g	0.8g	N/A
Tryptophan	0.04mg		0%
Threonine	0.127mg		0%
Isoleucine	0.152mg		0%
Leucine	0.231mg		0%
Lysine	0.182mg		0%
Methionine	0.055mg		0%
Phenylalanine	0.134mg		0%
Valine	0.168mg		0%
Histidine	0.066mg		0%