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  6. Chow mein vs. Escarole

Chow mein vs. Escarole — In-Depth Nutrition Comparison

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What are the differences between chow mein and escarole?

  • Chow mein is higher in selenium, iron, vitamin B1, vitamin B3, vitamin B2, phosphorus, and vitamin E, yet escarole is higher in vitamin K and vitamin A.
  • Escarole's daily need coverage for vitamin K is 175% more.
  • Chow mein has 215 times more selenium than escarole. While chow mein has 43µg of selenium, escarole has only 0.2µg.
  • The amount of sodium in escarole is lower.
  • The glycemic index of escarole is lower.

We used Noodles, chinese, chow mein and Escarole, cooked, boiled, drained, no salt added types in this article.

Infographic

Chow mein vs Escarole 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
Contains more MagnesiumMagnesium +300%
Contains more IronIron +556.9%
Contains more CopperCopper +92%
Contains more ZincZinc +102.9%
Contains more PhosphorusPhosphorus +631.8%
Contains more SeleniumSelenium +21400%
Contains more CalciumCalcium +130%
Contains more PotassiumPotassium +104.2%
Contains less SodiumSodium -98.4%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 46% 145% 97% 112% 32% 25% 0% 3.5% 80%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 31% 8% 15% 14% 5.9% 50% 3.7% 0% 530% 59%
Contains more Vitamin EVitamin E +475%
Contains more Vitamin B1Vitamin B1 +879.7%
Contains more Vitamin B2Vitamin B2 +579%
Contains more Vitamin B3Vitamin B3 +1807.1%
Contains more Vitamin B6Vitamin B6 +587.5%
Contains more FolateFolate +35.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +55%
Contains more Vitamin KVitamin K +15035.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chow mein Escarole DV% diff.
Vitamin K 1.4µg 211.9µg 175%
Selenium 43µg 0.2µg 78%
Iron 4.73mg 0.72mg 50%
Sodium 1174mg 19mg 50%
Vitamin B1 0.578mg 0.059mg 43%
Vitamin B3 5.95mg 0.312mg 35%
Vitamin B2 0.421mg 0.062mg 28%
Calories 475kcal 19kcal 23%
Fats 15.43g 0.18g 23%
Carbs 72.8g 3.07g 23%
Polyunsaturated fat 3.571g 0.081g 23%
Monounsaturated fat 8.929g 0.004g 22%
Phosphorus 161mg 22mg 20%
Manganese 0.385mg 17%
Protein 8.11g 1.15g 14%
Vitamin E 2.3mg 0.4mg 13%
Vitamin A 0µg 94µg 10%
Saturated fat 2.229g 0.042g 10%
Magnesium 52mg 13mg 9%
Copper 0.167mg 0.087mg 9%
Vitamin B6 0.11mg 0.016mg 7%
Folate 106µg 78µg 7%
Zinc 1.4mg 0.69mg 6%
Vitamin B5 0.533mg 0.826mg 6%
Vitamin C 0mg 3.3mg 4%
Potassium 120mg 245mg 4%
Fiber 3.7g 2.8g 4%
Calcium 20mg 46mg 3%
Choline 8.7mg 15.4mg 1%
Protein per 100 calories 1.7g 6.1g N/A
Calories per 10 g protein 586kcal 165kcal N/A
Weight per 100 calories 21g 526g N/A
Unsaturated / Saturated Fat ratio 5.6 2 N/A
Net carbs 69.1g 0.27g N/A
Sugar 5.71g 0.23g N/A
Trans fat 0.8g N/A
Tryptophan 0.005mg 0%
Threonine 0.046mg 0%
Isoleucine 0.066mg 0%
Leucine 0.09mg 0%
Lysine 0.058mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.049mg 0%
Valine 0.058mg 0%
Histidine 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 15% 73% 2%
Protein: 8.11 g
Fats: 15.43 g
Carbs: 72.8 g
Water: 1.18 g
Other: 2.48 g
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more ProteinProtein +605.2%
Contains more FatsFats +8472.2%
Contains more CarbsCarbs +2271.3%
Contains more OtherOther +89.3%
Contains more WaterWater +7890.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 61% 24%
Saturated fat: Sat. Fat 2.229 g
Monounsaturated fat: Mono. Fat 8.929 g
Polyunsaturated fat: Poly. Fat 3.571 g
33% 3% 64%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
Contains more Mono. FatMonounsaturated fat +223125%
Contains more Poly. FatPolyunsaturated fat +4308.6%
Contains less Sat. FatSaturated fat -98.1%

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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. Chow mein - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168905/nutrients
  2. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.