Compare Chinese Fried Rice Without Meat: Nutrition Facts & Benefits vs Kale Nutrition Facts: The Ultimate Superfood Guide
Chinese Fried Rice Without Meat: Nutrition Facts & Benefits
Grains
VS
Kale Nutrition Facts: The Ultimate Superfood Guide
Vegetables
Nutrient
Food A
Food B
SFA 8:0
0 G
0 G
SFA 12:0
0 G
0 G
PUFA 20:5 n-3 (EPA)
0 G
0 G
PUFA 22:5 n-3 (DPA)
0 G
0 G
SFA 17:0
✓0 G
0 G
TFA 16:1 t
0 G
0 G
MUFA 24:1 c
0 G
0 G
MUFA 22:1 c
0 G
0 G
MUFA 17:1
✓0 G
0 G
Fatty acids, total trans-monoenoic
✓0 G
0 G
MUFA 15:1
0 G
0 G
PUFA 20:3 n-3
0 G
0 G
PUFA 22:4
0 G
0 G
Fatty acids, total trans
✓0 G
0 G
Magnesium
9.7 MG
✓35 MG
Copper, Cu
0.1 MG
✓0.3 MG
SFA 4:0
0 G
0 G
SFA 6:0
0 G
0 G
SFA 10:0
0 G
0 G
SFA 15:0
0 G
0 G
TFA 18:1 t
✓0 G
0 G
TFA 22:1 t
0 G
0 G
TFA 18:2 t not further defined
✓0 G
0 G
PUFA 18:2 CLAs
✓0 G
0 G
PUFA 18:4
0 G
0 G
MUFA 20:1
✓0 G
0 G
PUFA 20:3 n-6
0 G
0 G
Monounsaturated Fat
✓0.6 G
0 G
Polyunsaturated Fat
✓1.1 G
0 G
PUFA 20:2 n-6 c,c
✓0 G
0 G
MUFA 16:1 c
✓0 G
0 G
PUFA 18:3 n-6 c,c,c
✓0 G
0 G
SFA 16:0
✓0.3 G
0 G
SFA 18:0
✓0.1 G
0 G
SFA 20:0
✓0 G
0 G
PUFA 20:4
✓0 G
0 G
Vitamin D (D2 + D3), International Units
0 IU
0 IU
Vitamin D2 (ergocalciferol)
0 UG
0 UG
Lutein + zeaxanthin
103 UG
✓39600 UG
Calcium
11 MG
✓133 MG
Potassium
69 MG
✓447 MG
Zinc
✓0.7 MG
0 MG
Total Fat
✓3.2 G
0.9 G
Carbs
✓32.5 G
9.7 G
Calories
✓729 kJ
53 kJ
Sucrose
✓0.4 G
0 G
Glucose
✓0.1 G
0 G
Water
✓59.3 G
0 G
Manganese, Mn
0.4 MG
✓1 MG
Retinol
✓10 UG
0 UG
Vitamin A
✓22 UG
0 UG
Carotene, beta
128 UG
✓9230 UG
Carotene, alpha
✓38 UG
0 UG
Vitamin D3 (cholecalciferol)
0 UG
0 UG
Vitamin D (D2 + D3)
0 UG
0 UG
Cryptoxanthin, beta
0 UG
0 UG
Lycopene
✓3 UG
0 UG
Phosphorus
44 MG
✓53 MG
Sodium
✓361 MG
44 MG
Fructose
✓0.1 G
0 G
Saturated Fat
✓0.5 G
0 G
Protein
✓3.8 G
3.5 G
Ash
✓1.1 G
0 G
PUFA 18:3i
0 G
0 G
PUFA 18:3 n-3 c,c,c (ALA)
✓0.1 G
0 G
MUFA 18:1 c
✓0.6 G
0 G
PUFA 18:2 n-6 c,c
✓1 G
0 G
SFA 24:0
✓0 G
0 G
SFA 14:0
✓0 G
0 G
PUFA 22:6 n-3 (DHA)
0 G
0 G
SFA 22:0
✓0 G
0 G
Iron
0.5 MG
✓1.6 MG
Betaine
✓0.2 MG
0 MG
Choline, total
✓5.5 MG
0 MG
Maltose
0 G
0 G
Galactose
0 G
0 G
Lactose
0 G
0 G
Nitrogen
✓0.6 G
0 G
SFA 11:0
0 G
0 G
PUFA 20:3 n-9
0 G
0 G
PUFA 22:2
0 G
0 G
Choline, free
✓1.5 MG
0 MG
Choline, from glycerophosphocholine
✓1.3 MG
0 MG
Choline, from phosphocholine
✓0.5 MG
0 MG
Choline, from phosphotidyl choline
✓2.2 MG
0 MG
Choline, from sphingomyelin
0 MG
0 MG
Sugars, Total
✓0.6 G
0 G
Fatty acids, total trans-dienoic
✓0 G
0 G
MUFA 14:1 c
0 G
0 G
MUFA 17:1 c
✓0 G
0 G
MUFA 20:1 c
✓0 G
0 G
PUFA 18:2 c
✓1 G
0 G
PUFA 18:3 c
✓0.1 G
0 G
PUFA 20:3 c
0 G
0 G
PUFA 20:4c
✓0 G
0 G
PUFA 20:5c
0 G
0 G
PUFA 22:5 c
0 G
0 G
PUFA 22:6 c
0 G
0 G
PUFA 20:2 c
✓0 G
0 G
Total fat (NLEA)
✓2.2 G
0 G
Total Sugars
0 G
0 G
Fiber
0 G
✓1.8 G
Vitamin A, IU
0 IU
✓15500 IU
Vitamin C
0 MG
✓122 MG
Thiamin
0 MG
0 MG
Riboflavin
0 MG
✓0.1 MG
Niacin
0 MG
✓1.1 MG
Vitamin B6
0 MG
✓0.3 MG
Folate
0 UG
✓28 UG
Vitamin K
0 UG
✓828 UG
Cholesterol
0 MG
0 MG
Visual Comparison
Protein3.8 G vs 3.5 G
Chinese Fried Rice Without Meat: Nutrition Facts & BenefitsKale Nutrition Facts: The Ultimate Superfood Guide
Calories729 vs 53
Chinese Fried Rice Without Meat: Nutrition Facts & BenefitsKale Nutrition Facts: The Ultimate Superfood Guide
Total Fat3.2 vs 0.9
Chinese Fried Rice Without Meat: Nutrition Facts & BenefitsKale Nutrition Facts: The Ultimate Superfood Guide
Calcium11 vs 133
Chinese Fried Rice Without Meat: Nutrition Facts & BenefitsKale Nutrition Facts: The Ultimate Superfood Guide
Comparison Verdict
If your goal is quick energy for an intense workout, the Chinese fried rice is the better choice because its higher carbohydrate content provides the fuel your body needs to perform. However, if you are focusing on weight management or nutrient density, kale is the superior option, as it offers a similar amount of protein for a fraction of the calories and is packed with essential micronutrients.