Kale vs. Chow mein — In-Depth Nutrition Comparison
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What are the differences between kale and chow mein?
- Kale is higher in vitamin K, vitamin A, and vitamin C, yet chow mein is higher in selenium, iron, vitamin B1, vitamin B3, vitamin B2, and folate.
- Kale's daily need coverage for vitamin K is 680% more.
- The amount of sodium in kale is lower.
We used Kale, cooked, boiled, drained, without salt and Noodles, chinese, chow mein 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 CalciumCalcium | +260% |
| Contains more PotassiumPotassium | +90% |
| Contains less SodiumSodium | -98% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +188.9% |
| Contains more IronIron | +425.6% |
| Contains more ZincZinc | +483.3% |
| Contains more PhosphorusPhosphorus | +475% |
| Contains more SeleniumSelenium | +4677.8% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +25.5% |
| Contains more Vitamin KVitamin K | +58257.1% |
| 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 CholineCholine | +2075% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 817µg | 1.4µg | 680% |
| Selenium | 0.9µg | 43µg | 77% |
| Vitamin A | 681µg | 0µg | 76% |
| Sodium | 23mg | 1174mg | 50% |
| Iron | 0.9mg | 4.73mg | 48% |
| Vitamin C | 41mg | 0mg | 46% |
| Vitamin B1 | 0.053mg | 0.578mg | 44% |
| Vitamin B3 | 0.5mg | 5.95mg | 34% |
| Vitamin B2 | 0.07mg | 0.421mg | 27% |
| Fats | 0.4g | 15.43g | 23% |
| Polyunsaturated fat | 0.193g | 3.571g | 23% |
| Folate | 13µg | 106µg | 23% |
| Monounsaturated fat | 0.03g | 8.929g | 22% |
| Calories | 28kcal | 475kcal | 22% |
| Carbs | 5.63g | 72.8g | 22% |
| Phosphorus | 28mg | 161mg | 19% |
| Manganese | 0.416mg | 18% | |
| Protein | 1.9g | 8.11g | 12% |
| Zinc | 0.24mg | 1.4mg | 11% |
| Vitamin E | 0.85mg | 2.3mg | 10% |
| Vitamin B5 | 0.049mg | 0.533mg | 10% |
| Saturated fat | 0.052g | 2.229g | 10% |
| Magnesium | 18mg | 52mg | 8% |
| Fiber | 2g | 3.7g | 7% |
| Calcium | 72mg | 20mg | 5% |
| Potassium | 228mg | 120mg | 3% |
| Vitamin B6 | 0.138mg | 0.11mg | 2% |
| Choline | 0.4mg | 8.7mg | 2% |
| Copper | 0.156mg | 0.167mg | 1% |
| Net carbs | 3.63g | 69.1g | N/A |
| Sugar | 1.25g | 5.71g | N/A |
| Trans fat | 0g | 0.8g | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +7628.8% |
| Contains more ProteinProtein | +326.8% |
| Contains more FatsFats | +3757.5% |
| Contains more CarbsCarbs | +1193.1% |
| Contains more OtherOther | +185.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.7% |
| Contains more Mono. FatMonounsaturated fat | +29663.3% |
| Contains more Poly. FatPolyunsaturated fat | +1750.3% |
