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  6. Lettuce vs. Chow mein

Lettuce vs. Chow mein — In-Depth Nutrition Comparison

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What are the main differences between lettuce and chow mein?

  • Lettuce is richer in vitamin A and vitamin K, yet chow mein is richer in selenium, iron, vitamin B1, vitamin B3, vitamin B2, phosphorus, and folate.
  • Lettuce's daily need coverage for vitamin A is 148% higher.
  • Lettuce has 90 times more vitamin K than chow mein. Lettuce has 126.3µg of vitamin K, while chow mein has 1.4µg.
  • Lettuce contains less sodium.
  • Lettuce has a lower glycemic index than chow mein.

We used Lettuce, green leaf, raw and Noodles, chinese, chow mein types in this comparison.

Infographic

Lettuce 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
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%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +61.7%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +300%
Contains more IronIron +450%
Contains more CopperCopper +475.9%
Contains more ZincZinc +677.8%
Contains more PhosphorusPhosphorus +455.2%
Contains more SeleniumSelenium +7066.7%

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 31% 0% 123% 4.4% 18% 18% 7% 8% 21% 0% 316% 29%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +8921.4%
Contains more Vitamin EVitamin E +945.5%
Contains more Vitamin B1Vitamin B1 +725.7%
Contains more Vitamin B2Vitamin B2 +426.3%
Contains more Vitamin B3Vitamin B3 +1486.7%
Contains more Vitamin B5Vitamin B5 +297.8%
Contains more Vitamin B6Vitamin B6 +22.2%
Contains more FolateFolate +178.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lettuce Chow mein DV% diff.
Vitamin K 126.3µg 1.4µg 104%
Selenium 0.6µg 43µg 77%
Sodium 28mg 1174mg 50%
Iron 0.86mg 4.73mg 48%
Vitamin B1 0.07mg 0.578mg 42%
Vitamin A 370µg 0µg 41%
Vitamin B3 0.375mg 5.95mg 35%
Vitamin B2 0.08mg 0.421mg 26%
Fats 0.15g 15.43g 24%
Calories 15kcal 475kcal 23%
Carbs 2.87g 72.8g 23%
Polyunsaturated fat 0.082g 3.571g 23%
Monounsaturated fat 0.006g 8.929g 22%
Phosphorus 29mg 161mg 19%
Folate 38µg 106µg 17%
Copper 0.029mg 0.167mg 15%
Protein 1.36g 8.11g 14%
Vitamin E 0.22mg 2.3mg 14%
Zinc 0.18mg 1.4mg 11%
Manganese 0.25mg 11%
Vitamin C 9.2mg 0mg 10%
Fiber 1.3g 3.7g 10%
Saturated fat 0.02g 2.229g 10%
Magnesium 13mg 52mg 9%
Vitamin B5 0.134mg 0.533mg 8%
Calcium 36mg 20mg 2%
Potassium 194mg 120mg 2%
Vitamin B6 0.09mg 0.11mg 2%
Choline 13.6mg 8.7mg 1%
Fructose 0.43g 1%
Protein per 100 calories 9.1g 1.7g N/A
Calories per 10 g protein 110kcal 586kcal N/A
Weight per 100 calories 667g 21g N/A
Unsaturated / Saturated Fat ratio 4.4 5.6 N/A
Net carbs 1.57g 69.1g N/A
Sugar 0.78g 5.71g N/A
Trans fat 0g 0.8g N/A
Tryptophan 0.009mg 0%
Threonine 0.059mg 0%
Isoleucine 0.084mg 0%
Leucine 0.079mg 0%
Lysine 0.084mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.055mg 0%
Valine 0.07mg 0%
Histidine 0.022mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
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 WaterWater +7949.2%
Contains more ProteinProtein +496.3%
Contains more FatsFats +10186.7%
Contains more CarbsCarbs +2436.6%
Contains more OtherOther +287.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
15% 61% 24%
Saturated fat: Sat. Fat 2.229 g
Monounsaturated fat: Mono. Fat 8.929 g
Polyunsaturated fat: Poly. Fat 3.571 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +148716.7%
Contains more Poly. FatPolyunsaturated fat +4254.9%

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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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.