Chow mein vs. Spinach — In-Depth Nutrition Comparison

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Differences between chow mein and spinach

Chow mein has more selenium, vitamin B1, vitamin B3, phosphorus, iron, and vitamin B2, while spinach has more vitamin K, vitamin A, and calcium.
Spinach's daily need coverage for vitamin K is 410% higher.
Spinach contains 29 times less selenium than chow mein. Chow mein contains 43µg of selenium, while spinach contains 1.5µg.
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 Noodles, chinese, chow mein and Spinach, cooked, boiled, drained, without salt.

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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.

Chow mein

Spinach

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

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

~equal in Copper ~0.174mg

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.

Chow mein

Spinach

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%

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%

~equal in Vitamin D ~0µg

~equal in Vitamin E ~2.08mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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