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Orange Chicken vs. Sesame Chicken — What’s the Difference?

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Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on August 01, 2023
Medically reviewed by Arpi Gasparyan Article author photo Arpi Gasparyan
Orange chicken
vs
Sesame chicken

Summary

The nutritional differences between orange and sesame chicken are mainly due to the sauces used when coating the chicken.

Sesame chicken is somewhat higher in calories and carbohydrates due to net carbs. This dish also contains more fats due to a higher unsaturated fat content. 

Sesame chicken is a better source of most B-complex vitamins, iron, and copper, while orange chicken is richer in folate, calcium, and zinc.    

 

Introduction

Chinese orange chicken and sesame chicken are two of the most popular options ordered at Chinese restaurants. Naturally, people have their preferences based on taste, but how different are these two dishes regarding nutrition and health impact? In this article, we will find an answer to this question.

Appearance, Taste, & Use

Sesame and orange chicken are commonly found in North American Chinese restaurants. While these dishes find their roots in China, they are now much more popular in the US and Canada than in Asia.

Orange and sesame chicken are dishes typically made by deep-frying chicken and coating it in different sauces. 

Orange chicken is coated in a sweet and tangy orange sauce. The sauce is usually made with orange juice, soy sauce, brown sugar, vinegar, garlic, ginger, and sometimes chili flakes or hot sauce for a bit of heat. The crispy chicken is then tossed in the sauce, making for a sweet and savory flavor profile.

Sesame chicken sauce is usually made with soy sauce, honey, garlic, ginger, and sesame oil and then garnished with toasted sesame seeds. The resulting dish is sweet, savory, and nutty.

Both dishes are similar in that they are sweet and savory, but orange chicken has a more pronounced citrus flavor, while sesame chicken has a nuttier flavor from the toasted sesame seeds.

Nutrition

The nutritional infographics below are presented for 100g servings of orange and sesame chicken from Chinese restaurants. The nutrition information does not include rice or broccoli contained in the dishes.

However, one order of orange chicken usually weighs 648g, while an average order of sesame chicken equals around 547g. 

Macronutrients And Calories

Naturally, these dishes have similar macronutrient compositions, as the main ingredient of both is the chicken, and the coating makes up for the difference in nutrition.

Sesame chicken is only a little denser in nutrients, consisting of 43% water and 57% nutrients, while orange chicken contains 48% water and 52% nutrients.

The primary macronutrient in both dishes is carbs, followed by fat and protein.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +13.2%
Contains more Other +13.2%
Contains more Fats +12.4%
Contains more Carbs +19.7%
Equal in Protein - 14.33
14% 13% 22% 48% 2%
Protein: 14.46 g
Fats: 12.68 g
Carbs: 22.46 g
Water: 48.43 g
Other: 1.97 g
14% 14% 27% 43% 2%
Protein: 14.33 g
Fats: 14.25 g
Carbs: 26.88 g
Water: 42.8 g
Other: 1.74 g
Contains more Water +13.2%
Contains more Other +13.2%
Contains more Fats +12.4%
Contains more Carbs +19.7%
Equal in Protein - 14.33

Calories

Orange and sesame chicken are both high-calorie foods. A 100g serving of each dish provides around 15% of the recommended daily calorie intake.

Sesame chicken is somewhat higher in calories, providing 293 calories per 100g serving, while orange chicken provides 262 calories in an equal serving.

Carbohydrates

Sesame chicken is also higher in carbohydrates, by about 4.5g per every 100g serving, due to net carbs, such as starch and sucrose. While both these dishes are insufficient sources of dietary fiber, orange chicken is slightly richer in fiber.

Sesame chicken and orange chicken provide 26.9g and 22.5g of carbohydrates per 100g, respectively.

The predominant carbohydrates found in these dishes are starch and sucrose. Sesame chicken also contains glucose and fructose, while orange chicken lacks these.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +246%
Contains more Fructose +200%
Equal in Starch - 10.7
Equal in Sucrose - 11.79
44% 51% 3% 3%
Starch: 10.5 g
Sucrose: 12.3 g
Glucose: 0.63 g
Fructose: 0.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
40% 44% 8% 8%
Starch: 10.7 g
Sucrose: 11.79 g
Glucose: 2.18 g
Fructose: 2.01 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +246%
Contains more Fructose +200%
Equal in Starch - 10.7
Equal in Sucrose - 11.79
 

Protein

Sesame and orange chicken are great sources of protein. These dishes provide equal amounts of protein - about 14.5g per 100g serving, which covers 34% of the daily needed value. 

Orange chicken is ever so slightly higher in protein, containing 0.1g more.  

Fats

Sesame chicken is higher in fats by about 1.5g per every 100g serving, containing 14.25g, while orange chicken has 12.7g of fats.

However, while sesame chicken is higher in unsaturated fats, both chicken dishes contain nearly equal amounts of saturated fats.

These two dishes have similar fat compositions. The fat content of both sesame and orange chicken is made up of over 50% polyunsaturated fats, followed by monounsaturated fats, leaving saturated fats in the last place. Despite this, they are still high in saturated fats, with a 100g serving covering over 12% of the recommended daily value.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +13.1%
Equal in Saturated Fat - 2.41
Equal in Monounsaturated Fat - 3.546
20% 29% 51%
Saturated Fat: 2.422 g
Monounsaturated Fat: 3.474 g
Polyunsaturated fat: 6.086 g
19% 28% 54%
Saturated Fat: 2.41 g
Monounsaturated Fat: 3.546 g
Polyunsaturated fat: 6.885 g
Contains more Polyunsaturated fat +13.1%
Equal in Saturated Fat - 2.41
Equal in Monounsaturated Fat - 3.546

These dishes are high in cholesterol. Even though sesame chicken contains more fats overall, it is slightly lower in cholesterol, providing 59mg per 100g serving, while orange chicken has 61mg.

Vitamins

Orange and sesame chicken are excellent sources of B-complex vitamins, containing nearly equal amounts. However, sesame chicken is slightly higher in almost all of them, including vitamins A, E, C, and K, and vitamins B3 (niacin), B6, and B12.

Orange chicken is only somewhat higher in vitamin B9 or folate.

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.
:
Contains more Folate +25%
Contains more Vitamin A +11%
Contains more Vitamin E +22.4%
Contains more Vitamin C +11.1%
Contains more Vitamin B3 +10.3%
Contains more Vitamin B6 +16.1%
Contains more Vitamin B12 +25%
Contains more Vitamin K +11.1%
Equal in Vitamin D - 0.1
Equal in Vitamin B1 - 0.04
Equal in Vitamin B2 - 0.225
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 22% 3% 3% 11% 51% 68% 60% 54% 8% 25% 61%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 27% 3% 4% 10% 52% 75% 0% 62% 6% 32% 68%
Contains more Folate +25%
Contains more Vitamin A +11%
Contains more Vitamin E +22.4%
Contains more Vitamin C +11.1%
Contains more Vitamin B3 +10.3%
Contains more Vitamin B6 +16.1%
Contains more Vitamin B12 +25%
Contains more Vitamin K +11.1%
Equal in Vitamin D - 0.1
Equal in Vitamin B1 - 0.04
Equal in Vitamin B2 - 0.225

Minerals

These two chicken dishes are also overall similar in their mineral compositions. Nonetheless, sesame chicken is slightly richer in iron and copper, while orange chicken is higher in calcium and zinc.

While both dishes are high in salt, sesame chicken contains slightly less sodium. The sodium content per 100g servings of sesame and orange chicken is 482mg and 553mg, respectively.

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.
Contains more Calcium +16.7%
Contains more Zinc +24.2%
Contains more Iron +16%
Contains less Sodium -12.8%
Contains more Copper +21.4%
Equal in Magnesium - 22
Equal in Phosphorus - 130
Equal in Potassium - 204
Equal in Manganese - 0.083
Equal in Selenium - 16.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 36% 15% 56% 19% 73% 31% 14% 12% 94%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 41% 16% 56% 18% 63% 25% 17% 11% 92%
Contains more Calcium +16.7%
Contains more Zinc +24.2%
Contains more Iron +16%
Contains less Sodium -12.8%
Contains more Copper +21.4%
Equal in Magnesium - 22
Equal in Phosphorus - 130
Equal in Potassium - 204
Equal in Manganese - 0.083
Equal in Selenium - 16.7

Glycemic Index

Boiled chicken contains almost no carbohydrates and, therefore, has a glycemic index of 0. However, the coating and the deep-frying notably increase this value.

The glycemic indices of Chinese orange and sesame chicken have not yet been calculated. We can assume them to be close to the value of chicken nuggets, which have a glycemic index of 46 (1).

Insulin Index

The insulin index values of foods demonstrate how the consumption of the given food increases insulin levels in the blood.

Similarly, no studies have been carried out on the insulin index values of orange and sesame chicken.

It can be said that while roasted chicken has an insulin index of 23, this value for chicken nuggets has been studied to be 41 (2, 3). This value falls in the low insulin index category.

Health Impact

Orange and sesame chicken can be good sources of protein, healthy fats, and various minerals and vitamins.

At the same time, the consumption of deep-fried food overall has been researched to have negative health impacts, increasing the risk of heart disease and type 2 diabetes (4, 5). However, eating sesame and orange chicken alongside vegetables, such as broccoli and carrots, can be slightly healthier as they provide additional nutrients like fiber, vitamins, and minerals.  

Cardiovascular Health

Frequent fried food consumption has been demonstrated to have a linear correlation with increased risk of hypertension or high blood pressure, stroke, coronary heart disease, heart failure, and coronary mortality by several mechanisms, one of which is elevating “bad” cholesterol levels in the blood. (4, 6).

Sesame and orange chicken are also high in sodium. A high-sodium diet has also been proven to increase the risk of high blood pressure (7).

Diabetes

Despite potentially low glycemic and insulin index values, sesame and orange chicken should be consumed in strict moderation for people at risk of diabetes.

The cooking method may be as significant as the meal's ingredients when discussing diabetes risk. Cooking meat at high temperatures, such as deep-frying, grilling, and barbecuing, increases the risk of type 2 diabetes compared to cooking at moderate temperatures, such as boiling, steaming, and stir-frying (8).

Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: August 01, 2023
Medically reviewed by Arpi Gasparyan

Infographic

Orange chicken vs Sesame chicken infographic
Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Orange chicken Sesame chicken
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Orange chicken Sesame chicken Opinion
Net carbs 21.66g 26.18g Sesame chicken
Protein 14.46g 14.33g Orange chicken
Fats 12.68g 14.25g Sesame chicken
Carbs 22.46g 26.88g Sesame chicken
Calories 262kcal 293kcal Sesame chicken
Starch 10.5g 10.7g Sesame chicken
Fructose 0.67g 2.01g Sesame chicken
Sugar 13.6g 15.98g Orange chicken
Fiber 0.8g 0.7g Orange chicken
Calcium 14mg 12mg Orange chicken
Iron 0.94mg 1.09mg Sesame chicken
Magnesium 20mg 22mg Sesame chicken
Phosphorus 130mg 130mg
Potassium 209mg 204mg Orange chicken
Sodium 553mg 482mg Sesame chicken
Zinc 1.13mg 0.91mg Orange chicken
Copper 0.042mg 0.051mg Sesame chicken
Manganese 0.087mg 0.083mg Orange chicken
Selenium 17.1µg 16.7µg Orange chicken
Vitamin A 264IU 293IU Sesame chicken
Vitamin A RAE 75µg 83µg Sesame chicken
Vitamin E 1.07mg 1.31mg Sesame chicken
Vitamin D 5IU 5IU
Vitamin D 0.1µg 0.1µg
Vitamin C 0.9mg 1mg Sesame chicken
Vitamin B1 0.043mg 0.04mg Orange chicken
Vitamin B2 0.22mg 0.225mg Sesame chicken
Vitamin B3 3.59mg 3.96mg Sesame chicken
Vitamin B5 1mg Orange chicken
Vitamin B6 0.23mg 0.267mg Sesame chicken
Folate 10µg 8µg Orange chicken
Vitamin B12 0.2µg 0.25µg Sesame chicken
Vitamin K 24.4µg 27.1µg Sesame chicken
Tryptophan 0.113mg Orange chicken
Threonine 0.576mg Orange chicken
Isoleucine 0.576mg Orange chicken
Leucine 1.001mg Orange chicken
Lysine 1.058mg Orange chicken
Methionine 0.34mg Orange chicken
Phenylalanine 0.51mg Orange chicken
Valine 0.614mg Orange chicken
Histidine 0.359mg Orange chicken
Cholesterol 61mg 59mg Sesame chicken
Trans Fat 0.053g 0.045g Sesame chicken
Saturated Fat 2.422g 2.41g Sesame chicken
Omega-3 - DHA 0.005g 0.005g
Omega-3 - EPA 0.001g 0.003g Sesame chicken
Omega-3 - DPA 0.003g 0.006g Sesame chicken
Monounsaturated Fat 3.474g 3.546g Sesame chicken
Polyunsaturated fat 6.086g 6.885g Sesame chicken
Omega-6 - Eicosadienoic acid 0.008g 0.009g Sesame chicken
Omega-6 - Linoleic acid 5.284g 5.925g Sesame chicken
Omega-6 - Gamma-linoleic acid 0.028g 0.039g Sesame chicken
Omega-3 - ALA 0.619g 0.774g Sesame chicken
Omega-3 - Eicosatrienoic acid 0g 0.001g Sesame chicken
Omega-6 - Dihomo-gamma-linoleic acid 0.01g 0.009g Orange chicken

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange chicken Sesame chicken
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

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
32%
Orange chicken
29%
Sesame chicken
Minerals Daily Need Coverage Score
35%
Orange chicken
34%
Sesame chicken

Comparison summary

Which food contains less Sodium?
Sesame chicken
Sesame chicken contains less Sodium (difference - 71mg)
Which food is lower in Cholesterol?
Sesame chicken
Sesame chicken is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Sesame chicken
Sesame chicken is lower in Saturated Fat (difference - 0.012g)
Which food is richer in vitamins?
Sesame chicken
Sesame chicken is relatively richer in vitamins
Which food is lower in Sugar?
Orange chicken
Orange chicken is lower in Sugar (difference - 2.38g)
Which food is richer in minerals?
Orange chicken
Orange chicken is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Orange chicken - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167679/nutrients
  2. Sesame chicken - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168087/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.