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Crouton vs. Kung Pao chicken — In-Depth Nutrition Comparison

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Differences between crouton and kung Pao chicken

  • Crouton has more selenium, vitamin B1, iron, folate, vitamin B3, vitamin B2, and fiber, while kung Pao chicken has more vitamin A and vitamin B6.
  • Crouton's daily need coverage for selenium is 53% higher.
  • Kung Pao chicken contains 19 times less vitamin B1 than crouton. Crouton contains 0.623mg of vitamin B1, while kung Pao chicken contains 0.032mg.
  • The amount of sodium in kung Pao chicken is lower.
  • Kung Pao chicken has a lower glycemic index. The glycemic index of kung Pao chicken is 55, while the glycemic index of crouton is 72.

The food types used in this comparison are Croutons, plain and Restaurant, Chinese, kung pao chicken.

Infographic

Crouton vs Kung Pao chicken infographic
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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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 6% 19% 29% 24% 20% 40% 52% 33% 44%
Contains more MagnesiumMagnesium +29.2%
Contains more CalciumCalcium +280%
Contains more IronIron +436.8%
Contains more CopperCopper +123.3%
Contains more ZincZinc +20.3%
Contains more PhosphorusPhosphorus +22.3%
Contains more ManganeseManganese +95.3%
Contains more SeleniumSelenium +363%
Contains more PotassiumPotassium +75.8%
Contains less SodiumSodium -42.4%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 24% 22% 20% 0% 8% 13% 52% 30% 56% 14% 34% 12% 20%
Contains more Vitamin B1Vitamin B1 +1846.9%
Contains more Vitamin B2Vitamin B2 +394.5%
Contains more Vitamin B3Vitamin B3 +97.3%
Contains more FolateFolate +725%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +16.6%
Contains more Vitamin B6Vitamin B6 +834.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
10% 7% 7% 75%
Protein: 9.76 g
Fats: 6.98 g
Carbs: 6.87 g
Water: 74.78 g
Other: 1.61 g
Contains more ProteinProtein +21.9%
Contains more CarbsCarbs +969.9%
Contains more OtherOther +55.3%
Contains more WaterWater +1259.6%
~equal in Fats ~6.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
21% 33% 46%
Saturated fat: Sat. Fat 1.352 g
Monounsaturated fat: Mono. Fat 2.173 g
Polyunsaturated fat: Poly. Fat 3.02 g
Contains more Mono. FatMonounsaturated fat +40.8%
Contains less Sat. FatSaturated fat -10.5%
Contains more Poly. FatPolyunsaturated fat +137.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crouton Kung Pao chicken DV% diff.
Selenium 37.5µg 8.1µg 53%
Vitamin B1 0.623mg 0.032mg 49%
Iron 4.08mg 0.76mg 42%
Folate 132µg 16µg 29%
Carbs 73.5g 6.87g 22%
Vitamin B6 0.026mg 0.243mg 17%
Vitamin B3 5.439mg 2.757mg 17%
Vitamin B2 0.272mg 0.055mg 17%
Fiber 5.1g 1.5g 14%
Calories 407kcal 129kcal 14%
Sodium 698mg 402mg 13%
Polyunsaturated fat 1.273g 3.02g 12%
Vitamin K 13.6µg 11%
Manganese 0.5mg 0.256mg 11%
Copper 0.163mg 0.073mg 10%
Cholesterol 0mg 26mg 9%
Vitamin C 0mg 7.1mg 8%
Choline 37.4mg 7%
Vitamin A 0µg 65µg 7%
Vitamin E 1.02mg 7%
Calcium 76mg 20mg 6%
Vitamin B12 0µg 0.11µg 5%
Protein 11.9g 9.76g 4%
Potassium 124mg 218mg 3%
Phosphorus 115mg 94mg 3%
Magnesium 31mg 24mg 2%
Monounsaturated fat 3.059g 2.173g 2%
Fructose 0.54g 1%
Starch 2.53g 1%
Fats 6.6g 6.98g 1%
Saturated fat 1.51g 1.352g 1%
Zinc 0.89mg 0.74mg 1%
Vitamin B5 0.429mg 0.5mg 1%
Net carbs 68.4g 5.37g N/A
Sugar 3.03g N/A
Trans fat 0.034g N/A
Tryptophan 0.14mg 0.118mg 0%
Threonine 0.337mg 0.407mg 0%
Isoleucine 0.456mg 0.431mg 0%
Leucine 0.832mg 0.775mg 0%
Lysine 0.278mg 0.449mg 0%
Methionine 0.211mg 0.24mg 0%
Phenylalanine 0.586mg 0.402mg 0%
Valine 0.514mg 0.47mg 0%
Histidine 0.255mg 0.265mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.003g N/A
Omega-3 - ALA 0.244g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 2.688g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crouton Kung Pao chicken
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Crouton
23%
Kung Pao chicken
Minerals Daily Need Coverage Score
70%
Crouton
29%
Kung Pao chicken

Comparison summary

Which food contains less Sodium?
Kung Pao chicken
Kung Pao chicken contains less Sodium (difference - 296mg)
Which food is lower in Saturated fat?
Kung Pao chicken
Kung Pao chicken is lower in Saturated fat (difference - 0.158g)
Which food is lower in glycemic index?
Kung Pao chicken
Kung Pao chicken is lower in glycemic index (difference - 17)
Which food is cheaper?
Kung Pao chicken
Kung Pao chicken is cheaper (difference - $1.5)
Which food is richer in vitamins?
Kung Pao chicken
Kung Pao chicken is relatively richer in vitamins
Which food is lower in Cholesterol?
Crouton
Crouton is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 3.03g)
Which food is richer in minerals?
Crouton
Crouton is relatively richer in minerals

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/nutrients
  2. Kung Pao chicken - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167676/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.