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  6. Watercress vs. Chow mein

Watercress vs. Chow mein — In-Depth Nutrition Comparison

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The main differences between Watercress and Chow mein

  • Watercress has more Vitamin K, Vitamin C, and Vitamin A RAE, however, Chow mein has more Selenium, Iron, Vitamin B1, Vitamin B3, Folate, and Vitamin B2.
  • Daily need coverage for Vitamin K from Watercress is 207% higher.
  • Watercress is lower in Sodium.

Food types used in this article are Watercress, raw and Noodles, chinese, chow mein.

Infographic

Watercress 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.
Watercress
Watercress
4
:
6
Chow mein
Chow mein
Contains more Calcium +500%
Contains more Potassium +175%
Contains less Sodium -96.5%
Contains more Iron +2265%
Contains more Magnesium +147.6%
Contains more Phosphorus +168.3%
Contains more Zinc +1172.7%
Contains more Copper +116.9%
Contains more Selenium +4677.8%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Chow mein
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 178% 38% 69% 11% 154% 39% 56% 0% 235%
Contains more Calcium +500%
Contains more Potassium +175%
Contains less Sodium -96.5%
Contains more Iron +2265%
Contains more Magnesium +147.6%
Contains more Phosphorus +168.3%
Contains more Zinc +1172.7%
Contains more Copper +116.9%
Contains more Selenium +4677.8%

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.
Watercress
Watercress
4
:
6
Chow mein
Chow mein
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +17.3%
Contains more Vitamin K +17757.1%
Contains more Vitamin E +130%
Contains more Vitamin B1 +542.2%
Contains more Vitamin B2 +250.8%
Contains more Vitamin B3 +2875%
Contains more Vitamin B5 +71.9%
Contains more Folate +1077.8%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Chow mein
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 46% 0% 0% 145% 98% 112% 32% 26% 80% 0% 4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +17.3%
Contains more Vitamin K +17757.1%
Contains more Vitamin E +130%
Contains more Vitamin B1 +542.2%
Contains more Vitamin B2 +250.8%
Contains more Vitamin B3 +2875%
Contains more Vitamin B5 +71.9%
Contains more Folate +1077.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
1
:
4
Chow mein
Chow mein
Contains more Water +7960.2%
Contains more Protein +252.6%
Contains more Fats +15330%
Contains more Carbs +5543.4%
Contains more Other +106.7%
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Chow mein
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 +7960.2%
Contains more Protein +252.6%
Contains more Fats +15330%
Contains more Carbs +5543.4%
Contains more Other +106.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
1
:
2
Chow mein
Chow mein
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +111512.5%
Contains more Polyunsaturated fat +10102.9%
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Chow mein
15% 61% 24%
Saturated Fat: 2.229 g
Monounsaturated Fat: 8.929 g
Polyunsaturated fat: 3.571 g
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +111512.5%
Contains more Polyunsaturated fat +10102.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Chow mein Opinion
Net carbs 0.79g 69.1g Chow mein
Protein 2.3g 8.11g Chow mein
Fats 0.1g 15.43g Chow mein
Carbs 1.29g 72.8g Chow mein
Calories 11kcal 475kcal Chow mein
Sugar 0.2g 5.71g Watercress
Fiber 0.5g 3.7g Chow mein
Calcium 120mg 20mg Watercress
Iron 0.2mg 4.73mg Chow mein
Magnesium 21mg 52mg Chow mein
Phosphorus 60mg 161mg Chow mein
Potassium 330mg 120mg Watercress
Sodium 41mg 1174mg Watercress
Zinc 0.11mg 1.4mg Chow mein
Copper 0.077mg 0.167mg Chow mein
Manganese 0.244mg Watercress
Selenium 0.9µg 43µg Chow mein
Vitamin A 3191IU 0IU Watercress
Vitamin A RAE 160µg 0µg Watercress
Vitamin E 1mg 2.3mg Chow mein
Vitamin C 43mg 0mg Watercress
Vitamin B1 0.09mg 0.578mg Chow mein
Vitamin B2 0.12mg 0.421mg Chow mein
Vitamin B3 0.2mg 5.95mg Chow mein
Vitamin B5 0.31mg 0.533mg Chow mein
Vitamin B6 0.129mg 0.11mg Watercress
Folate 9µg 106µg Chow mein
Vitamin K 250µg 1.4µg Watercress
Tryptophan 0.03mg Watercress
Threonine 0.133mg Watercress
Isoleucine 0.093mg Watercress
Leucine 0.166mg Watercress
Lysine 0.134mg Watercress
Methionine 0.02mg Watercress
Phenylalanine 0.114mg Watercress
Valine 0.137mg Watercress
Histidine 0.04mg Watercress
Trans Fat 0g 0.8g Watercress
Saturated Fat 0.027g 2.229g Watercress
Monounsaturated Fat 0.008g 8.929g Chow mein
Polyunsaturated fat 0.035g 3.571g Chow mein

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress 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
91%
Watercress
45%
Chow mein
Minerals Daily Need Coverage Score
18%
Watercress
78%
Chow mein

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 5.51g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 1133mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 2.202g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 15)
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 cheaper?
?
The foods are relatively equal in price ($)
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.