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  6. Marrow-stem Kale vs. Chow mein

Marrow-stem Kale vs. Chow mein — In-Depth Nutrition Comparison

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The main differences between Marrow-stem Kale and Chow mein

  • Marrow-stem Kale has more Vitamin K, Vitamin C, Vitamin A RAE, and Calcium, however, Chow mein has more Selenium, Iron, Vitamin B1, Vitamin B3, and Vitamin B2.
  • Daily need coverage for Vitamin K from Marrow-stem Kale is 363% higher.
  • Marrow-stem Kale is lower in Sodium.

Food types used in this article are Collards, raw and Noodles, chinese, chow mein.

Infographic

Marrow-stem 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.
Marrow-stem Kale
Marrow-stem Kale
4
:
6
Chow mein
Chow mein
Contains more Calcium +1060%
Contains more Potassium +77.5%
Contains less Sodium -98.6%
Contains more Iron +906.4%
Contains more Magnesium +92.6%
Contains more Phosphorus +544%
Contains more Zinc +566.7%
Contains more Copper +263%
Contains more Selenium +3207.7%
Marrow-stem Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 18% 20% 11% 19% 3% 6% 16% 86% 8%
Chow mein
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 178% 38% 69% 11% 154% 39% 56% 0% 235%
Contains more Calcium +1060%
Contains more Potassium +77.5%
Contains less Sodium -98.6%
Contains more Iron +906.4%
Contains more Magnesium +92.6%
Contains more Phosphorus +544%
Contains more Zinc +566.7%
Contains more Copper +263%
Contains more Selenium +3207.7%

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.
Marrow-stem Kale
Marrow-stem Kale
5
:
5
Chow mein
Chow mein
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +50%
Contains more Folate +21.7%
Contains more Vitamin K +31121.4%
Contains more Vitamin B1 +970.4%
Contains more Vitamin B2 +223.8%
Contains more Vitamin B3 +701.9%
Contains more Vitamin B5 +99.6%
Equal in Vitamin E - 2.3
Marrow-stem Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
Chow mein
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 46% 0% 0% 145% 98% 112% 32% 26% 80% 0% 4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +50%
Contains more Folate +21.7%
Contains more Vitamin K +31121.4%
Contains more Vitamin B1 +970.4%
Contains more Vitamin B2 +223.8%
Contains more Vitamin B3 +701.9%
Contains more Vitamin B5 +99.6%
Equal in Vitamin E - 2.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Marrow-stem Kale
Marrow-stem Kale
1
:
4
Chow mein
Chow mein
Contains more Water +7494.9%
Contains more Protein +168.5%
Contains more Fats +2429.5%
Contains more Carbs +1243.2%
Contains more Other +86.5%
Marrow-stem Kale
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Chow mein
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 Water +7494.9%
Contains more Protein +168.5%
Contains more Fats +2429.5%
Contains more Carbs +1243.2%
Contains more Other +86.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Marrow-stem Kale
Marrow-stem Kale
1
:
2
Chow mein
Chow mein
Contains less Saturated Fat -97.5%
Contains more Monounsaturated Fat +29663.3%
Contains more Polyunsaturated fat +1676.6%
Marrow-stem Kale
19% 10% 70%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g
Chow mein
15% 61% 24%
Saturated Fat: 2.229 g
Monounsaturated Fat: 8.929 g
Polyunsaturated fat: 3.571 g
Contains less Saturated Fat -97.5%
Contains more Monounsaturated Fat +29663.3%
Contains more Polyunsaturated fat +1676.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marrow-stem Kale Chow mein
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Chow mein Opinion
Net carbs 1.42g 69.1g Chow mein
Protein 3.02g 8.11g Chow mein
Fats 0.61g 15.43g Chow mein
Carbs 5.42g 72.8g Chow mein
Calories 32kcal 475kcal Chow mein
Sugar 0.46g 5.71g Marrow-stem Kale
Fiber 4g 3.7g Marrow-stem Kale
Calcium 232mg 20mg Marrow-stem Kale
Iron 0.47mg 4.73mg Chow mein
Magnesium 27mg 52mg Chow mein
Phosphorus 25mg 161mg Chow mein
Potassium 213mg 120mg Marrow-stem Kale
Sodium 17mg 1174mg Marrow-stem Kale
Zinc 0.21mg 1.4mg Chow mein
Copper 0.046mg 0.167mg Chow mein
Manganese 0.658mg Marrow-stem Kale
Selenium 1.3µg 43µg Chow mein
Vitamin A 5019IU 0IU Marrow-stem Kale
Vitamin A RAE 251µg 0µg Marrow-stem Kale
Vitamin E 2.26mg 2.3mg Chow mein
Vitamin C 35.3mg 0mg Marrow-stem Kale
Vitamin B1 0.054mg 0.578mg Chow mein
Vitamin B2 0.13mg 0.421mg Chow mein
Vitamin B3 0.742mg 5.95mg Chow mein
Vitamin B5 0.267mg 0.533mg Chow mein
Vitamin B6 0.165mg 0.11mg Marrow-stem Kale
Folate 129µg 106µg Marrow-stem Kale
Vitamin K 437.1µg 1.4µg Marrow-stem Kale
Tryptophan 0.031mg Marrow-stem Kale
Threonine 0.086mg Marrow-stem Kale
Isoleucine 0.1mg Marrow-stem Kale
Leucine 0.151mg Marrow-stem Kale
Lysine 0.117mg Marrow-stem Kale
Methionine 0.033mg Marrow-stem Kale
Phenylalanine 0.087mg Marrow-stem Kale
Valine 0.12mg Marrow-stem Kale
Histidine 0.047mg Marrow-stem Kale
Trans Fat 0g 0.8g Marrow-stem Kale
Saturated Fat 0.055g 2.229g Marrow-stem Kale
Monounsaturated Fat 0.03g 8.929g Chow mein
Polyunsaturated fat 0.201g 3.571g Chow mein

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Chow mein
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
147%
Marrow-stem Kale
45%
Chow mein
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
78%
Chow mein

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 5.25g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 1157mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 2.174g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 15)
Which food is cheaper?
Chow mein
Chow mein is cheaper (difference - $0.5)
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 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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.