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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
193%
42%
Minerals Daily Need Coverage Score
22%
78%
Comparison summary
Which food is lower in Sugar?
Kale is lower in Sugar (difference - 4.46g)
Which food contains less Sodium?
Kale contains less Sodium (difference - 1151mg)
Which food is lower in Saturated fat?
Kale is lower in Saturated fat (difference - 2.177g)
Which food is lower in glycemic index?
Kale is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Chow mein is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.