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

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A recap on differences between Collard Greens and Chow mein

  • Collard Greens has more Vitamin K, Vitamin A RAE, and Vitamin C, however, Chow mein is higher in Selenium, Iron, Vitamin B1, Vitamin B3, Vitamin B2, and Folate.
  • Collard Greens covers your daily Vitamin K needs 338% more than Chow mein.
  • Collard Greens has less Sodium.

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

Infographic

Collard Greens vs Chow mein 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 15% 42% 10% 42% 17% 6.3% 14% 2% 67% 2.7%
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%
Contains more CalciumCalcium +605%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +∞%
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%
~equal in Potassium ~120mg

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 61% 456% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12% 21%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
8% 15% 73% 2%
Protein: 8.11 g
Fats: 15.43 g
Carbs: 72.8 g
Water: 1.18 g
Other: 2.48 g
Contains more WaterWater +7542.4%
Contains more ProteinProtein +199.3%
Contains more FatsFats +2043.1%
Contains more CarbsCarbs +1188.5%
Contains more OtherOther +235.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated Fat: Sat. Fat 0.047 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.173 g
15% 61% 24%
Saturated Fat: Sat. Fat 2.229 g
Monounsaturated Fat: Mono. Fat 8.929 g
Polyunsaturated fat: Poly. Fat 3.571 g
Contains less Sat. FatSaturated Fat -97.9%
Contains more Mono. FatMonounsaturated Fat +34242.3%
Contains more Poly. FatPolyunsaturated fat +1964.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Collard Greens Chow mein
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 Collard Greens Chow mein Opinion
Calories 33kcal 475kcal Chow mein
Protein 2.71g 8.11g Chow mein
Fats 0.72g 15.43g Chow mein
Vitamin C 18.2mg 0mg Collard Greens
Net carbs 1.65g 69.1g Chow mein
Carbs 5.65g 72.8g Chow mein
Magnesium 21mg 52mg Chow mein
Calcium 141mg 20mg Collard Greens
Potassium 117mg 120mg Chow mein
Iron 1.13mg 4.73mg Chow mein
Sugar 0.4g 5.71g Collard Greens
Fiber 4g 3.7g Collard Greens
Copper 0.051mg 0.167mg Chow mein
Zinc 0.23mg 1.4mg Chow mein
Phosphorus 32mg 161mg Chow mein
Sodium 15mg 1174mg Collard Greens
Vitamin A 7600IU 0IU Collard Greens
Vitamin A RAE 380µg 0µg Collard Greens
Vitamin E 0.88mg 2.3mg Chow mein
Manganese 0.51mg Collard Greens
Selenium 0.5µg 43µg Chow mein
Vitamin B1 0.04mg 0.578mg Chow mein
Vitamin B2 0.106mg 0.421mg Chow mein
Vitamin B3 0.575mg 5.95mg Chow mein
Vitamin B5 0.218mg 0.533mg Chow mein
Vitamin B6 0.128mg 0.11mg Collard Greens
Vitamin K 406.6µg 1.4µg Collard Greens
Folate 16µg 106µg Chow mein
Trans Fat 0g 0.8g Collard Greens
Choline 38.4mg 8.7mg Collard Greens
Saturated Fat 0.047g 2.229g Collard Greens
Monounsaturated Fat 0.026g 8.929g Chow mein
Polyunsaturated fat 0.173g 3.571g 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
Collard Greens Chow mein
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
129%
Collard Greens
42%
Chow mein
Minerals Daily Need Coverage Score
22%
Collard Greens
78%
Chow mein

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