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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 RAE, 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.

Infographic

Kale 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.
Kale
4
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%
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 +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%
~equal in Copper ~0.167mg

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.
Kale
4
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% 817% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
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 +25.5%
Contains more Vitamin KVitamin K +58257.1%
Contains more Vitamin E Vitamin 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
1
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 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 +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
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
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 -97.7%
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.
Kale 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 Kale Chow mein Opinion
Calories 28kcal 475kcal Chow mein
Protein 1.9g 8.11g Chow mein
Fats 0.4g 15.43g Chow mein
Vitamin C 41mg 0mg Kale
Net carbs 3.63g 69.1g Chow mein
Carbs 5.63g 72.8g Chow mein
Magnesium 18mg 52mg Chow mein
Calcium 72mg 20mg Kale
Potassium 228mg 120mg Kale
Iron 0.9mg 4.73mg Chow mein
Sugar 1.25g 5.71g Kale
Fiber 2g 3.7g Chow mein
Copper 0.156mg 0.167mg Chow mein
Zinc 0.24mg 1.4mg Chow mein
Phosphorus 28mg 161mg Chow mein
Sodium 23mg 1174mg Kale
Vitamin A 13621IU 0IU Kale
Vitamin A RAE 681µg 0µg Kale
Vitamin E 0.85mg 2.3mg Chow mein
Manganese 0.416mg Kale
Selenium 0.9µg 43µg Chow mein
Vitamin B1 0.053mg 0.578mg Chow mein
Vitamin B2 0.07mg 0.421mg Chow mein
Vitamin B3 0.5mg 5.95mg Chow mein
Vitamin B5 0.049mg 0.533mg Chow mein
Vitamin B6 0.138mg 0.11mg Kale
Vitamin K 817µg 1.4µg Kale
Folate 13µg 106µg Chow mein
Trans Fat 0g 0.8g Kale
Choline 0.4mg 8.7mg Chow mein
Saturated Fat 0.052g 2.229g Kale
Monounsaturated Fat 0.03g 8.929g Chow mein
Polyunsaturated fat 0.193g 3.571g Chow mein
Tryptophan 0.023mg Kale
Threonine 0.085mg Kale
Isoleucine 0.114mg Kale
Leucine 0.133mg Kale
Lysine 0.114mg Kale
Methionine 0.018mg Kale
Phenylalanine 0.097mg Kale
Valine 0.104mg Kale
Histidine 0.04mg Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale 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
238%
Kale
42%
Chow mein
Minerals Daily Need Coverage Score
22%
Kale
78%
Chow mein

Comparison summary

Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 4.46g)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 1151mg)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 2.177g)
Which food is lower in glycemic index?
Kale
Kale 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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.