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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 is higher in Vitamin K, Vitamin A RAE, and Vitamin C.
  • Collard Greens covers your daily Vitamin K needs 338% more than Chow mein.
  • Collard Greens contains 86 times less Selenium than Chow mein. Chow mein contains 43µg of Selenium, while Collard Greens contains 0.5µg.
  • Collard Greens has 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
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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%
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% 456% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12% 21%
Contains more Vitamin E Vitamin 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chow mein Collard Greens
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chow mein Collard Greens Opinion
Calories 475kcal 33kcal Chow mein
Protein 8.11g 2.71g Chow mein
Fats 15.43g 0.72g Chow mein
Vitamin C 0mg 18.2mg Collard Greens
Net carbs 69.1g 1.65g Chow mein
Carbs 72.8g 5.65g Chow mein
Magnesium 52mg 21mg Chow mein
Calcium 20mg 141mg Collard Greens
Potassium 120mg 117mg Chow mein
Iron 4.73mg 1.13mg Chow mein
Sugar 5.71g 0.4g Collard Greens
Fiber 3.7g 4g Collard Greens
Copper 0.167mg 0.051mg Chow mein
Zinc 1.4mg 0.23mg Chow mein
Phosphorus 161mg 32mg Chow mein
Sodium 1174mg 15mg Collard Greens
Vitamin A 0IU 7600IU Collard Greens
Vitamin A RAE 0µg 380µg Collard Greens
Vitamin E 2.3mg 0.88mg Chow mein
Manganese 0.51mg Collard Greens
Selenium 43µg 0.5µg Chow mein
Vitamin B1 0.578mg 0.04mg Chow mein
Vitamin B2 0.421mg 0.106mg Chow mein
Vitamin B3 5.95mg 0.575mg Chow mein
Vitamin B5 0.533mg 0.218mg Chow mein
Vitamin B6 0.11mg 0.128mg Collard Greens
Vitamin K 1.4µg 406.6µg Collard Greens
Folate 106µg 16µg Chow mein
Trans Fat 0.8g 0g Collard Greens
Choline 8.7mg 38.4mg Collard Greens
Saturated Fat 2.229g 0.047g Collard Greens
Monounsaturated Fat 8.929g 0.026g Chow mein
Polyunsaturated fat 3.571g 0.173g Chow mein
Tryptophan 0.027mg Collard Greens
Threonine 0.074mg Collard Greens
Isoleucine 0.086mg Collard Greens
Leucine 0.13mg Collard Greens
Lysine 0.101mg Collard Greens
Methionine 0.028mg Collard Greens
Phenylalanine 0.075mg Collard Greens
Valine 0.104mg Collard Greens
Histidine 0.04mg Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chow mein Collard Greens
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
42%
Chow mein
129%
Collard Greens
Minerals Daily Need Coverage Score
78%
Chow mein
22%
Collard Greens

Comparison summary

Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 5.31g)
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 1159mg)
Which food is lower in Saturated Fat?
Collard Greens
Collard Greens is lower in Saturated Fat (difference - 2.182g)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Chow mein
Chow mein is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.