Chow mein vs. Escarole — In-Depth Nutrition Comparison
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What are the differences between chow mein and escarole?
- Chow mein is higher in selenium, iron, vitamin B1, vitamin B3, vitamin B2, phosphorus, and vitamin E, yet escarole is higher in vitamin K and vitamin A.
- Escarole's daily need coverage for vitamin K is 175% more.
- Chow mein has 215 times more selenium than escarole. While chow mein has 43µg of selenium, escarole has only 0.2µg.
- The amount of sodium in escarole is lower.
- The glycemic index of escarole is lower.
We used Noodles, chinese, chow mein and Escarole, cooked, boiled, drained, no salt added types in this article.
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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.
| Contains more MagnesiumMagnesium | +300% |
| Contains more IronIron | +556.9% |
| Contains more CopperCopper | +92% |
| Contains more ZincZinc | +102.9% |
| Contains more PhosphorusPhosphorus | +631.8% |
| Contains more SeleniumSelenium | +21400% |
| Contains more CalciumCalcium | +130% |
| Contains more PotassiumPotassium | +104.2% |
| Contains less SodiumSodium | -98.4% |
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.
| Contains more Vitamin EVitamin E | +475% |
| Contains more Vitamin B1Vitamin B1 | +879.7% |
| Contains more Vitamin B2Vitamin B2 | +579% |
| Contains more Vitamin B3Vitamin B3 | +1807.1% |
| Contains more Vitamin B6Vitamin B6 | +587.5% |
| Contains more FolateFolate | +35.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +55% |
| Contains more Vitamin KVitamin K | +15035.7% |
| Contains more CholineCholine | +77% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 1.4µg | 211.9µg | 175% |
| Selenium | 43µg | 0.2µg | 78% |
| Iron | 4.73mg | 0.72mg | 50% |
| Sodium | 1174mg | 19mg | 50% |
| Vitamin B1 | 0.578mg | 0.059mg | 43% |
| Vitamin B3 | 5.95mg | 0.312mg | 35% |
| Vitamin B2 | 0.421mg | 0.062mg | 28% |
| Polyunsaturated fat | 3.571g | 0.081g | 23% |
| Calories | 475kcal | 19kcal | 23% |
| Carbs | 72.8g | 3.07g | 23% |
| Fats | 15.43g | 0.18g | 23% |
| Monounsaturated fat | 8.929g | 0.004g | 22% |
| Phosphorus | 161mg | 22mg | 20% |
| Manganese | 0.385mg | 17% | |
| Protein | 8.11g | 1.15g | 14% |
| Vitamin E | 2.3mg | 0.4mg | 13% |
| Vitamin A | 0µg | 94µg | 10% |
| Saturated fat | 2.229g | 0.042g | 10% |
| Copper | 0.167mg | 0.087mg | 9% |
| Magnesium | 52mg | 13mg | 9% |
| Folate | 106µg | 78µg | 7% |
| Vitamin B6 | 0.11mg | 0.016mg | 7% |
| Zinc | 1.4mg | 0.69mg | 6% |
| Vitamin B5 | 0.533mg | 0.826mg | 6% |
| Potassium | 120mg | 245mg | 4% |
| Vitamin C | 0mg | 3.3mg | 4% |
| Fiber | 3.7g | 2.8g | 4% |
| Calcium | 20mg | 46mg | 3% |
| Choline | 8.7mg | 15.4mg | 1% |
| Net carbs | 69.1g | 0.27g | N/A |
| Sugar | 5.71g | 0.23g | N/A |
| Trans fat | 0.8g | N/A | |
| Tryptophan | 0.005mg | 0% | |
| Threonine | 0.046mg | 0% | |
| Isoleucine | 0.066mg | 0% | |
| Leucine | 0.09mg | 0% | |
| Lysine | 0.058mg | 0% | |
| Methionine | 0.013mg | 0% | |
| Phenylalanine | 0.049mg | 0% | |
| Valine | 0.058mg | 0% | |
| Histidine | 0.021mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +605.2% |
| Contains more FatsFats | +8472.2% |
| Contains more CarbsCarbs | +2271.3% |
| Contains more OtherOther | +89.3% |
| Contains more WaterWater | +7890.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +223125% |
| Contains more Poly. FatPolyunsaturated fat | +4308.6% |
| Contains less Sat. FatSaturated fat | -98.1% |
