Chow mein vs. Kale — In-Depth Nutrition Comparison

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What are the differences between chow mein and kale?

Chow mein is higher in selenium, iron, vitamin B1, vitamin B3, vitamin B2, and folate, yet kale is higher in vitamin K, vitamin A, and vitamin C.
Kale's daily need coverage for vitamin K is 680% more.
Chow mein has 51 times more sodium than kale. While chow mein has 1174mg of sodium, kale has only 23mg.

We used Noodles, chinese, chow mein and Kale, cooked, boiled, drained, without salt 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.

Chow mein

Kale

Contains more MagnesiumMagnesium	+188.9%
Contains more IronIron	+425.6%
Contains more ZincZinc	+483.3%
Contains more PhosphorusPhosphorus	+475%
Contains more SeleniumSelenium	+4677.8%

Contains more CalciumCalcium	+260%
Contains more PotassiumPotassium	+90%
Contains less SodiumSodium	-98%

~equal in Copper ~0.156mg

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

Kale

Contains more Vitamin EVitamin E	+170.6%
Contains more Vitamin B1Vitamin B1	+990.6%
Contains more Vitamin B2Vitamin B2	+501.4%
Contains more Vitamin B3Vitamin B3	+1090%
Contains more Vitamin B5Vitamin B5	+987.8%
Contains more FolateFolate	+715.4%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B6Vitamin B6	+25.5%
Contains more Vitamin KVitamin K	+58257.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	1.4µg	817µg	680%
Selenium	43µg	0.9µg	77%
Vitamin A	0µg	681µg	76%
Sodium	1174mg	23mg	50%
Iron	4.73mg	0.9mg	48%
Vitamin C	0mg	41mg	46%
Vitamin B1	0.578mg	0.053mg	44%
Vitamin B3	5.95mg	0.5mg	34%
Vitamin B2	0.421mg	0.07mg	27%
Fats	15.43g	0.4g	23%
Folate	106µg	13µg	23%
Polyunsaturated fat	3.571g	0.193g	23%
Calories	475kcal	28kcal	22%
Carbs	72.8g	5.63g	22%
Monounsaturated fat	8.929g	0.03g	22%
Phosphorus	161mg	28mg	19%
Manganese		0.416mg	18%
Protein	8.11g	1.9g	12%
Zinc	1.4mg	0.24mg	11%
Vitamin E	2.3mg	0.85mg	10%
Vitamin B5	0.533mg	0.049mg	10%
Saturated fat	2.229g	0.052g	10%
Magnesium	52mg	18mg	8%
Fiber	3.7g	2g	7%
Calcium	20mg	72mg	5%
Potassium	120mg	228mg	3%
Vitamin B6	0.11mg	0.138mg	2%
Choline	8.7mg	0.4mg	2%
Copper	0.167mg	0.156mg	1%
Protein per 100 calories	1.7g	6.8g	N/A
Calories per 10 g protein	586kcal	147kcal	N/A
Weight per 100 calories	21g	357g	N/A
Unsaturated / Saturated Fat ratio	5.6	4.3	N/A
Net carbs	69.1g	3.63g	N/A
Sugar	5.71g	1.25g	N/A
Trans fat	0.8g	0g	N/A
Tryptophan		0.023mg	0%
Threonine		0.085mg	0%
Isoleucine		0.114mg	0%
Leucine		0.133mg	0%
Lysine		0.114mg	0%
Methionine		0.018mg	0%
Phenylalanine		0.097mg	0%
Valine		0.104mg	0%
Histidine		0.04mg	0%