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  6. Chow mein vs. Chard

Chow mein vs. Chard — In-Depth Nutrition Comparison

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Differences between chow mein and chard

  • Chow mein has more selenium, vitamin B1, vitamin B3, iron, vitamin B2, and folate, while chard has more vitamin K, vitamin A, and vitamin C.
  • Chard's daily need coverage for vitamin K is 272% higher.
  • Chard contains 48 times less selenium than chow mein. Chow mein contains 43µg of selenium, while chard contains 0.9µg.
  • The amount of sodium in chard is lower.
  • Chard has a lower glycemic index. The glycemic index of chard is 32, while the glycemic index of chow mein is 47.

The food types used in this comparison are Noodles, chinese, chow mein and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Chow mein vs Chard infographic
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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.
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%
Chard
Chard
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Contains more IronIron +109.3%
Contains more ZincZinc +324.2%
Contains more PhosphorusPhosphorus +387.9%
Contains more SeleniumSelenium +4677.8%
Contains more MagnesiumMagnesium +65.4%
Contains more CalciumCalcium +190%
Contains more PotassiumPotassium +357.5%
Contains less SodiumSodium -84.8%
~equal in Copper ~0.163mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 46% 145% 97% 112% 32% 25% 0% 3.5% 80%
Chard
Chard
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 60% 0% 102% 38% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8%
Contains more Vitamin EVitamin E +21.7%
Contains more Vitamin B1Vitamin B1 +1600%
Contains more Vitamin B2Vitamin B2 +389.5%
Contains more Vitamin B3Vitamin B3 +1552.8%
Contains more Vitamin B5Vitamin B5 +227%
Contains more Vitamin B6Vitamin B6 +29.4%
Contains more FolateFolate +1077.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +23278.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chow mein Chard DV% diff.
Vitamin K 1.4µg 327.3µg 272%
Selenium 43µg 0.9µg 77%
Vitamin B1 0.578mg 0.034mg 45%
Sodium 1174mg 179mg 43%
Vitamin B3 5.95mg 0.36mg 35%
Vitamin A 0µg 306µg 34%
Iron 4.73mg 2.26mg 31%
Vitamin B2 0.421mg 0.086mg 26%
Fats 15.43g 0.08g 24%
Folate 106µg 9µg 24%
Polyunsaturated fat 3.571g 0.028g 24%
Calories 475kcal 20kcal 23%
Carbs 72.8g 4.13g 23%
Monounsaturated fat 8.929g 0.016g 22%
Vitamin C 0mg 18mg 20%
Phosphorus 161mg 33mg 18%
Manganese 0.334mg 15%
Potassium 120mg 549mg 13%
Protein 8.11g 1.88g 12%
Zinc 1.4mg 0.33mg 10%
Saturated fat 2.229g 0.012g 10%
Magnesium 52mg 86mg 8%
Vitamin B5 0.533mg 0.163mg 7%
Fiber 3.7g 2.1g 6%
Calcium 20mg 58mg 4%
Choline 8.7mg 28.7mg 4%
Vitamin E 2.3mg 1.89mg 3%
Vitamin B6 0.11mg 0.085mg 2%
Protein per 100 calories 1.7g 9.4g N/A
Calories per 10 g protein 586kcal 106kcal N/A
Weight per 100 calories 21g 500g N/A
Unsaturated / Saturated Fat ratio 5.6 3.7 N/A
Net carbs 69.1g 2.03g N/A
Sugar 5.71g 1.1g N/A
Copper 0.167mg 0.163mg 0%
Trans fat 0.8g 0g N/A
Tryptophan 0.018mg 0%
Threonine 0.086mg 0%
Isoleucine 0.154mg 0%
Leucine 0.135mg 0%
Lysine 0.103mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.114mg 0%
Histidine 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 15% 73% 2%
Protein: 8.11 g
Fats: 15.43 g
Carbs: 72.8 g
Water: 1.18 g
Other: 2.48 g
Chard
Chard
1
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more ProteinProtein +331.4%
Contains more FatsFats +19187.5%
Contains more CarbsCarbs +1662.7%
Contains more OtherOther +96.8%
Contains more WaterWater +7751.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 61% 24%
Saturated fat: Sat. Fat 2.229 g
Monounsaturated fat: Mono. Fat 8.929 g
Polyunsaturated fat: Poly. Fat 3.571 g
Chard
Chard
1
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
Contains more Mono. FatMonounsaturated fat +55706.3%
Contains more Poly. FatPolyunsaturated fat +12653.6%
Contains less Sat. FatSaturated fat -99.5%

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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. Chow mein - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168905/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.