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  6. Chow mein vs. Collard Greens

Chow mein vs. Collard Greens — In-Depth Nutrition Comparison

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A recap on differences between chow mein and collard Greens

  • Chow mein has more selenium, iron, vitamin B1, vitamin B3, vitamin B2, and folate; however, collard Greens are higher in vitamin K, vitamin A, and vitamin C.
  • Collard Greens cover your daily vitamin K needs 338% more than chow mein.
  • Collard Greens contain 86 times less selenium than chow mein. Chow mein contains 43µg of selenium, while collard Greens contain 0.5µg.
  • Collard Greens have less sodium.

Food varieties used in this article are Noodles, chinese, chow mein and Collards, cooked, boiled, drained, without salt.

Infographic

Chow mein vs Collard Greens 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 37% 6% 11% 177% 56% 38% 69% 153% 0% 235%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 42% 10% 42% 17% 6.3% 14% 2% 67% 2.7%
Contains more MagnesiumMagnesium +147.6%
Contains more IronIron +318.6%
Contains more CopperCopper +227.5%
Contains more ZincZinc +508.7%
Contains more PhosphorusPhosphorus +403.1%
Contains more SeleniumSelenium +8500%
Contains more CalciumCalcium +605%
Contains less SodiumSodium -98.7%
~equal in Potassium ~117mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 46% 0% 145% 97% 112% 32% 25% 0% 3.5% 80% 4.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 61% 127% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12% 21%
Contains more Vitamin EVitamin E +161.4%
Contains more Vitamin B1Vitamin B1 +1345%
Contains more Vitamin B2Vitamin B2 +297.2%
Contains more Vitamin B3Vitamin B3 +934.8%
Contains more Vitamin B5Vitamin B5 +144.5%
Contains more FolateFolate +562.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +16.4%
Contains more Vitamin KVitamin K +28942.9%
Contains more CholineCholine +341.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chow mein Collard Greens DV% diff.
Vitamin K 1.4µg 406.6µg 338%
Selenium 43µg 0.5µg 77%
Sodium 1174mg 15mg 50%
Vitamin B1 0.578mg 0.04mg 45%
Iron 4.73mg 1.13mg 45%
Vitamin A 0µg 380µg 42%
Vitamin B3 5.95mg 0.575mg 34%
Vitamin B2 0.421mg 0.106mg 24%
Fats 15.43g 0.72g 23%
Polyunsaturated fat 3.571g 0.173g 23%
Folate 106µg 16µg 23%
Monounsaturated fat 8.929g 0.026g 22%
Manganese 0.51mg 22%
Calories 475kcal 33kcal 22%
Carbs 72.8g 5.65g 22%
Vitamin C 0mg 18.2mg 20%
Phosphorus 161mg 32mg 18%
Copper 0.167mg 0.051mg 13%
Calcium 20mg 141mg 12%
Zinc 1.4mg 0.23mg 11%
Protein 8.11g 2.71g 11%
Saturated fat 2.229g 0.047g 10%
Vitamin E 2.3mg 0.88mg 9%
Magnesium 52mg 21mg 7%
Vitamin B5 0.533mg 0.218mg 6%
Choline 8.7mg 38.4mg 5%
Fiber 3.7g 4g 1%
Vitamin B6 0.11mg 0.128mg 1%
Net carbs 69.1g 1.65g N/A
Potassium 120mg 117mg 0%
Sugar 5.71g 0.4g N/A
Trans fat 0.8g 0g N/A
Tryptophan 0.027mg 0%
Threonine 0.074mg 0%
Isoleucine 0.086mg 0%
Leucine 0.13mg 0%
Lysine 0.101mg 0%
Methionine 0.028mg 0%
Phenylalanine 0.075mg 0%
Valine 0.104mg 0%
Histidine 0.04mg 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
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Contains more ProteinProtein +199.3%
Contains more FatsFats +2043.1%
Contains more CarbsCarbs +1188.5%
Contains more OtherOther +235.1%
Contains more WaterWater +7542.4%

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
19% 11% 70%
Saturated fat: Sat. Fat 0.047 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.173 g
Contains more Mono. FatMonounsaturated fat +34242.3%
Contains more Poly. FatPolyunsaturated fat +1964.2%
Contains less Sat. FatSaturated fat -97.9%

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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. Chow mein - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168905/nutrients
  2. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.