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.

Kale

Chow mein

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

Chow mein

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

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%
Folate	13µg	106µg	23%
Polyunsaturated fat	0.193g	3.571g	23%
Calories	28kcal	475kcal	22%
Carbs	5.63g	72.8g	22%
Monounsaturated fat	0.03g	8.929g	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%
Protein per 100 calories	6.8g	1.7g	N/A
Calories per 10 g protein	147kcal	586kcal	N/A
Weight per 100 calories	357g	21g	N/A
Unsaturated / Saturated Fat ratio	4.3	5.6	N/A
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%