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  6. Egg noodles vs. Kale

Egg noodles vs. Kale — In-Depth Nutrition Comparison

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The main differences between egg noodles and kale

  • Egg noodles has more selenium and phosphorus; however, kale has more vitamin K, vitamin A, vitamin C, vitamin B6, copper, calcium, and potassium.
  • Daily need coverage for vitamin K for kale is 681% higher.

Food types used in this article are Noodles, egg, unenriched, cooked, without added salt and Kale, cooked, boiled, drained, without salt.

Infographic

Egg noodles vs Kale 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 15% 3.6% 3.4% 23% 33% 18% 33% 0.65% 41% 130%
Kale
Kale
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Contains more MagnesiumMagnesium +16.7%
Contains more ZincZinc +170.8%
Contains more PhosphorusPhosphorus +171.4%
Contains less SodiumSodium -78.3%
Contains more SeleniumSelenium +2555.6%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +500%
Contains more IronIron +50%
Contains more CopperCopper +59.2%
Contains more ManganeseManganese +32.1%

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% 2% 3.4% 1.5% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3% 14%
Kale
Kale
9
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 137% 227% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +436.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +6325%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +11250%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +76.7%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +85.7%

All nutrients comparison - raw data values

Nutrient Egg noodles Kale DV% diff.
Vitamin K 0µg 817µg 681%
Vitamin A 6µg 681µg 75%
Vitamin C 0mg 41mg 46%
Selenium 23.9µg 0.9µg 42%
Cholesterol 29mg 0mg 10%
Vitamin B6 0.046mg 0.138mg 7%
Carbs 25.16g 5.63g 7%
Phosphorus 76mg 28mg 7%
Copper 0.098mg 0.156mg 6%
Calories 138kcal 28kcal 6%
Potassium 38mg 228mg 6%
Calcium 12mg 72mg 6%
Protein 4.54g 1.9g 5%
Vitamin E 0.17mg 0.85mg 5%
Choline 25.7mg 0.4mg 5%
Zinc 0.65mg 0.24mg 4%
Vitamin B5 0.263mg 0.049mg 4%
Vitamin B12 0.09µg 0µg 4%
Iron 0.6mg 0.9mg 4%
Vitamin B2 0.02mg 0.07mg 4%
Manganese 0.315mg 0.416mg 4%
Fiber 1.2g 2g 3%
Fats 2.07g 0.4g 3%
Saturated fat 0.419g 0.052g 2%
Polyunsaturated fat 0.552g 0.193g 2%
Vitamin B1 0.03mg 0.053mg 2%
Folate 7µg 13µg 2%
Vitamin D 0.1µg 0µg 1%
Magnesium 21mg 18mg 1%
Vitamin B3 0.4mg 0.5mg 1%
Vitamin D 4IU 0IU 1%
Sodium 5mg 23mg 1%
Monounsaturated fat 0.581g 0.03g 1%
Net carbs 23.96g 3.63g N/A
Sugar 0.4g 1.25g N/A
Trans fat 0.029g 0g N/A
Tryptophan 0.043mg 0.023mg 0%
Threonine 0.138mg 0.085mg 0%
Isoleucine 0.19mg 0.114mg 0%
Leucine 0.365mg 0.133mg 0%
Lysine 0.137mg 0.114mg 0%
Methionine 0.086mg 0.018mg 0%
Phenylalanine 0.24mg 0.097mg 0%
Valine 0.22mg 0.104mg 0%
Histidine 0.121mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Kale
Kale
2
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more ProteinProtein +138.9%
Contains more FatsFats +417.5%
Contains more CarbsCarbs +346.9%
Contains more WaterWater +34.7%
Contains more OtherOther +74%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 37% 36%
Saturated fat: Sat. Fat 0.419 g
Monounsaturated fat: Mono. Fat 0.581 g
Polyunsaturated fat: Poly. Fat 0.552 g
Kale
Kale
1
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
Contains more Mono. FatMonounsaturated fat +1836.7%
Contains more Poly. FatPolyunsaturated fat +186%
Contains less Sat. FatSaturated fat -87.6%

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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. Egg noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168926/nutrients
  2. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.