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

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What are the main differences between dates and kung Pao chicken?

  • Dates are richer in fiber, copper, and potassium, while kung Pao chicken is higher in vitamin A, selenium, vitamin B3, vitamin K, and vitamin C.
  • Dates' daily need coverage for fiber is 26% higher.
  • Kung Pao chicken has 3 times less potassium than dates. Dates have 656mg of potassium, while kung Pao chicken has 218mg.
  • Dates are lower in sodium.
  • Kung Pao chicken has a higher glycemic index (55) than dates (42).

We used Dates, deglet noor and Restaurant, Chinese, kung pao chicken types in this comparison.

Infographic

Dates 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.
Dates
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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 +79.2%
Contains more CalciumCalcium +95%
Contains more PotassiumPotassium +200.9%
Contains more IronIron +34.2%
Contains more CopperCopper +182.2%
Contains less SodiumSodium -99.5%
Contains more ZincZinc +155.2%
Contains more PhosphorusPhosphorus +51.6%
Contains more SeleniumSelenium +170%
~equal in Manganese ~0.256mg

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.
Dates
4
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
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 +62.5%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B5Vitamin B5 +17.8%
Contains more FolateFolate +18.8%
Contains more Vitamin CVitamin C +1675%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1940%
Contains more Vitamin B3Vitamin B3 +116.4%
Contains more Vitamin B6Vitamin B6 +47.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +403.7%
Contains more CholineCholine +493.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Dates Kung Pao chicken DV% diff.
Fiber 8g 1.5g 26%
Fructose 19.56g 0.54g 24%
Carbs 75.03g 6.87g 23%
Polyunsaturated fat 0.019g 3.02g 20%
Sodium 2mg 402mg 17%
Protein 2.45g 9.76g 15%
Copper 0.206mg 0.073mg 15%
Potassium 656mg 218mg 13%
Fats 0.39g 6.98g 10%
Vitamin K 2.7µg 13.6µg 9%
Cholesterol 0mg 26mg 9%
Vitamin B3 1.274mg 2.757mg 9%
Selenium 3µg 8.1µg 9%
Calories 282kcal 129kcal 8%
Vitamin A 0µg 65µg 7%
Vitamin C 0.4mg 7.1mg 7%
Saturated fat 0.032g 1.352g 6%
Choline 6.3mg 37.4mg 6%
Vitamin B6 0.165mg 0.243mg 6%
Vitamin E 0.05mg 1.02mg 6%
Monounsaturated fat 0.036g 2.173g 5%
Phosphorus 62mg 94mg 5%
Vitamin B12 0µg 0.11µg 5%
Magnesium 43mg 24mg 5%
Zinc 0.29mg 0.74mg 4%
Iron 1.02mg 0.76mg 3%
Vitamin B1 0.052mg 0.032mg 2%
Vitamin B5 0.589mg 0.5mg 2%
Calcium 39mg 20mg 2%
Vitamin B2 0.066mg 0.055mg 1%
Starch 2.53g 1%
Folate 19µg 16µg 1%
Net carbs 67.03g 5.37g N/A
Sugar 63.35g 3.03g N/A
Manganese 0.262mg 0.256mg 0%
Trans fat 0g 0.034g N/A
Tryptophan 0.012mg 0.118mg 0%
Threonine 0.043mg 0.407mg 0%
Isoleucine 0.049mg 0.431mg 0%
Leucine 0.084mg 0.775mg 0%
Lysine 0.066mg 0.449mg 0%
Methionine 0.022mg 0.24mg 0%
Phenylalanine 0.05mg 0.402mg 0%
Valine 0.071mg 0.47mg 0%
Histidine 0.032mg 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 0g 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0g 0.005g N/A
Omega-6 - Linoleic acid 2.688g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 CarbsCarbs +992.1%
Contains more ProteinProtein +298.4%
Contains more FatsFats +1689.7%
Contains more WaterWater +264.2%
~equal in Other ~1.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 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 less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +5936.1%
Contains more Poly. FatPolyunsaturated fat +15794.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
4
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
46% 33% 11% 10%
Starch: 2.53 g
Sucrose: 1.86 g
Glucose: 0.63 g
Fructose: 0.54 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +1181.7%
Contains more GlucoseGlucose +3054%
Contains more FructoseFructose +3522.2%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.