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  6. Chow mein vs. Marrow-stem Kale

Chow mein vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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The main differences between chow mein and marrow-stem Kale

  • Chow mein has more selenium, iron, vitamin B1, vitamin B3, and vitamin B2; however, marrow-stem Kale has more vitamin K, vitamin A, vitamin C, and calcium.
  • Daily need coverage for vitamin K for marrow-stem Kale is 363% higher.
  • Marrow-stem Kale has 69 times less sodium than chow mein. Chow mein has 1174mg of sodium, while marrow-stem Kale has 17mg.
  • Chow mein has a higher glycemic index than marrow-stem Kale.

Food types used in this article are Noodles, chinese, chow mein and Collards, raw.

Infographic

Chow mein vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +92.6%
Contains more IronIron +906.4%
Contains more CopperCopper +263%
Contains more ZincZinc +566.7%
Contains more PhosphorusPhosphorus +544%
Contains more SeleniumSelenium +3207.7%
Contains more CalciumCalcium +1060%
Contains more PotassiumPotassium +77.5%
Contains less SodiumSodium -98.6%

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +970.4%
Contains more Vitamin B2Vitamin B2 +223.8%
Contains more Vitamin B3Vitamin B3 +701.9%
Contains more Vitamin B5Vitamin B5 +99.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin KVitamin K +31121.4%
Contains more FolateFolate +21.7%
Contains more CholineCholine +166.7%
~equal in Vitamin E ~2.26mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chow mein Marrow-stem Kale DV% diff.
Vitamin K 1.4µg 437.1µg 363%
Selenium 43µg 1.3µg 76%
Iron 4.73mg 0.47mg 53%
Sodium 1174mg 17mg 50%
Vitamin B1 0.578mg 0.054mg 44%
Vitamin C 0mg 35.3mg 39%
Vitamin B3 5.95mg 0.742mg 33%
Manganese 0.658mg 29%
Vitamin A 0µg 251µg 28%
Fats 15.43g 0.61g 23%
Polyunsaturated fat 3.571g 0.201g 22%
Monounsaturated fat 8.929g 0.03g 22%
Vitamin B2 0.421mg 0.13mg 22%
Calories 475kcal 32kcal 22%
Carbs 72.8g 5.42g 22%
Calcium 20mg 232mg 21%
Phosphorus 161mg 25mg 19%
Copper 0.167mg 0.046mg 13%
Zinc 1.4mg 0.21mg 11%
Protein 8.11g 3.02g 10%
Saturated fat 2.229g 0.055g 10%
Magnesium 52mg 27mg 6%
Folate 106µg 129µg 6%
Vitamin B5 0.533mg 0.267mg 5%
Vitamin B6 0.11mg 0.165mg 4%
Potassium 120mg 213mg 3%
Choline 8.7mg 23.2mg 3%
Fiber 3.7g 4g 1%
Net carbs 69.1g 1.42g N/A
Sugar 5.71g 0.46g N/A
Vitamin E 2.3mg 2.26mg 0%
Trans fat 0.8g 0g N/A
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 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% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +168.5%
Contains more FatsFats +2429.5%
Contains more CarbsCarbs +1243.2%
Contains more OtherOther +86.5%
Contains more WaterWater +7494.9%

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% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +29663.3%
Contains more Poly. FatPolyunsaturated fat +1676.6%
Contains less Sat. FatSaturated fat -97.5%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.