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  6. Escarole vs. Chow mein

Escarole vs. Chow mein — In-Depth Nutrition Comparison

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What are the differences between escarole and chow mein?

  • Escarole is higher in vitamin K and vitamin A, yet chow mein is higher in selenium, iron, vitamin B1, vitamin B3, vitamin B2, phosphorus, and vitamin E.
  • Escarole's daily need coverage for vitamin K is 175% more.
  • The amount of sodium in escarole is lower.
  • The glycemic index of escarole is lower.

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

Infographic

Escarole 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.
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%
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 +130%
Contains more PotassiumPotassium +104.2%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +∞%
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%

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 11% 0% 31% 8% 15% 14% 5.9% 50% 3.7% 0% 530% 59%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +55%
Contains more Vitamin KVitamin K +15035.7%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Escarole Chow mein DV% diff.
Vitamin K 211.9µg 1.4µg 175%
Selenium 0.2µg 43µg 78%
Iron 0.72mg 4.73mg 50%
Sodium 19mg 1174mg 50%
Vitamin B1 0.059mg 0.578mg 43%
Vitamin B3 0.312mg 5.95mg 35%
Vitamin B2 0.062mg 0.421mg 28%
Calories 19kcal 475kcal 23%
Fats 0.18g 15.43g 23%
Carbs 3.07g 72.8g 23%
Polyunsaturated fat 0.081g 3.571g 23%
Monounsaturated fat 0.004g 8.929g 22%
Phosphorus 22mg 161mg 20%
Manganese 0.385mg 17%
Protein 1.15g 8.11g 14%
Vitamin E 0.4mg 2.3mg 13%
Vitamin A 94µg 0µg 10%
Saturated fat 0.042g 2.229g 10%
Magnesium 13mg 52mg 9%
Copper 0.087mg 0.167mg 9%
Vitamin B6 0.016mg 0.11mg 7%
Folate 78µg 106µg 7%
Zinc 0.69mg 1.4mg 6%
Vitamin B5 0.826mg 0.533mg 6%
Vitamin C 3.3mg 0mg 4%
Potassium 245mg 120mg 4%
Fiber 2.8g 3.7g 4%
Calcium 46mg 20mg 3%
Choline 15.4mg 8.7mg 1%
Protein per 100 calories 6.1g 1.7g N/A
Calories per 10 g protein 165kcal 586kcal N/A
Weight per 100 calories 526g 21g N/A
Unsaturated / Saturated Fat ratio 2 5.6 N/A
Net carbs 0.27g 69.1g N/A
Sugar 0.23g 5.71g 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
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 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 +7890.7%
Contains more ProteinProtein +605.2%
Contains more FatsFats +8472.2%
Contains more CarbsCarbs +2271.3%
Contains more OtherOther +89.3%

Fat Type Comparison

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

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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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.