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  6. Chow mein vs. Leek

Chow mein vs. Leek — In-Depth Nutrition Comparison

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How are chow mein and leeks different?

  • Chow mein is higher in selenium, vitamin B1, vitamin B3, iron, vitamin B2, and phosphorus; however, leeks are richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for selenium for chow mein is 76% higher.
  • Chow mein contains 59 times more sodium than leeks. While chow mein contains 1174mg of sodium, leeks contain only 20mg.
  • Leeks have a lower glycemic index (32) than chow mein (47).

Noodles, chinese, chow mein and Leeks, (bulb and lower leaf-portion), raw are the varieties used in this article.

Infographic

Chow mein vs Leek 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%
Leek
Leek
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more MagnesiumMagnesium +85.7%
Contains more IronIron +125.2%
Contains more CopperCopper +39.2%
Contains more ZincZinc +1066.7%
Contains more PhosphorusPhosphorus +360%
Contains more SeleniumSelenium +4200%
Contains more CalciumCalcium +195%
Contains more PotassiumPotassium +50%
Contains less SodiumSodium -98.3%

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%
Leek
Leek
4
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 40% 0% 28% 18% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +863.3%
Contains more Vitamin B2Vitamin B2 +1303.3%
Contains more Vitamin B3Vitamin B3 +1387.5%
Contains more Vitamin B5Vitamin B5 +280.7%
Contains more FolateFolate +65.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +111.8%
Contains more Vitamin KVitamin K +3257.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chow mein Leek DV% diff.
Selenium 43µg 1µg 76%
Sodium 1174mg 20mg 50%
Vitamin B1 0.578mg 0.06mg 43%
Vitamin K 1.4µg 47µg 38%
Vitamin B3 5.95mg 0.4mg 35%
Iron 4.73mg 2.1mg 33%
Vitamin B2 0.421mg 0.03mg 30%
Fats 15.43g 0.3g 23%
Polyunsaturated fat 3.571g 0.166g 23%
Monounsaturated fat 8.929g 0.004g 22%
Calories 475kcal 61kcal 21%
Manganese 0.481mg 21%
Carbs 72.8g 14.15g 20%
Phosphorus 161mg 35mg 18%
Protein 8.11g 1.5g 13%
Vitamin C 0mg 12mg 13%
Zinc 1.4mg 0.12mg 12%
Folate 106µg 64µg 11%
Saturated fat 2.229g 0.04g 10%
Vitamin A 0µg 83µg 9%
Vitamin E 2.3mg 0.92mg 9%
Vitamin B6 0.11mg 0.233mg 9%
Fiber 3.7g 1.8g 8%
Vitamin B5 0.533mg 0.14mg 8%
Magnesium 52mg 28mg 6%
Copper 0.167mg 0.12mg 5%
Calcium 20mg 59mg 4%
Potassium 120mg 180mg 2%
Protein per 100 calories 1.7g 2.5g N/A
Calories per 10 g protein 586kcal 407kcal N/A
Weight per 100 calories 21g 164g N/A
Unsaturated / Saturated Fat ratio 5.6 4.3 N/A
Net carbs 69.1g 12.35g N/A
Sugar 5.71g 3.9g N/A
Trans fat 0.8g 0g N/A
Choline 8.7mg 9.5mg 0%
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 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
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +440.7%
Contains more FatsFats +5043.3%
Contains more CarbsCarbs +414.5%
Contains more OtherOther +136.2%
Contains more WaterWater +6933.9%

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
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +223125%
Contains more Poly. FatPolyunsaturated fat +2051.2%
Contains less Sat. FatSaturated fat -98.2%

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.