General Tso vs Orange Chicken - Nutrition & Health impact comparison

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by Jack Yacoubian | Last updated on May 19, 2023

Medically reviewed by Ani Harutyunyan

Summary

General Tso’s and Chinese orange chicken are popular Chinese American dishes with high amounts of carbs and sodium. However, they are rich in vitamins, minerals, and protein. Consuming these foods in moderation is essential since they increase metabolic and cardiovascular disease mortality risks.

Table of contents

Introduction

Ingredient differences

Nutritional content comparison

Carbs

Calories

Proteins

Fats

Minerals

Vitamins

Health impacts

Cardiovascular diseases

Metabolic diseases

References

Introduction

This article is a comparison between 2 American Chinese dishes, General Tso's chicken and Chinese orange chicken.

General Tso’s chicken is a dish that originated in Taiwan and was later brought to the US. In comparison, Chinese orange chicken is also an American Chinese dish, which is claimed to be a variation of General Tso’s chicken recipe.

Ingredient differences

It is essential to understand the main ingredients in each dish. The base is chicken. However, there exists a difference in the preparation of the chicken.
General Tso’s chicken is made from chicken thigh cuts, breaded, and fried. In comparison, orange chicken is chicken breast fried till golden crispy.

The other main difference is the sauce in that the chicken gets drizzled.

General Tso’s chicken tangy sauce contains rice vinegar, soy sauce, hoisin sauce, chili flakes, pepper, and cornstarch. It is usually served with rice, vegetables, Chinese noodles, and salads.
In comparison, orange chicken contains orange juice, sugar, orange peel, cornstarch, soy sauce, spices, garlic, and ginger. It is best served with rice, egg, egg noodles, and steamed broccoli.

From the ingredients of the sauce, we can differentiate the taste also. The orange chicken will have a sweet and savory flavor, whereas General Tso’s chicken will give a milder, spicier, and more savory flavor.

Nutritional content comparison

In this section, we will be considering 100g servings of each. In the infographic below, you can see that both of them contain nearly the same amounts of water. However, General Tso's chicken is slightly higher in carbs and fats.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

General tso's chicken

Orange chicken

Contains more Fats +29%

Contains more Protein +12.1%

Contains more Other +23.1%

Equal in Carbs - 22.46

Equal in Water - 48.43

General tso's chicken

Protein: 12.9 g

Fats: 16.36 g

Carbs: 23.99 g

Water: 45.15 g

Other: 1.6 g

Orange chicken

Protein: 14.46 g

Fats: 12.68 g

Carbs: 22.46 g

Water: 48.43 g

Other: 1.97 g

Contains more Fats +29%

Contains more Protein +12.1%

Contains more Other +23.1%

Equal in Carbs - 22.46

Equal in Water - 48.43

Carbs

They contain high amounts of carbs. Their carb content is nearly similar, 24g for General Tso’s chicken and 23g for orange chicken. Both contain nearly the same amount of dietary fiber.

General Tso's chicken is higher in starch due to additional cornstarch used in its preparation. Orange chicken is richer in sucrose.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

General tso's chicken

Orange chicken

Contains more Starch +12.7%

Contains more Sucrose +17.6%

Contains more Fructose +31.4%

Equal in Glucose - 0.63

General tso's chicken

Starch: 11.83 g

Sucrose: 10.46 g

Glucose: 0.62 g

Fructose: 0.51 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Orange chicken

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

Contains more Starch +12.7%

Contains more Sucrose +17.6%

Contains more Fructose +31.4%

Equal in Glucose - 0.63

Calories

General Tso's chicken and Orange chicken are high in calories. General Tso’s chicken contains nearly 300 calories. In comparison, orange chicken is lower in calories: it contains about 260 calories.

Proteins

Orange chicken contains higher amounts of proteins than General Tso’s chicken, at 15g for orange chicken and 13g for General Tso’s chicken. Orange chicken has a leaner cut which is chicken breast.

Fats

General Tso’s chicken contains higher amounts of fats compared to orange chicken. General Tso’s chicken contains 16g of fat, whereas orange chicken has 12g.

General Tso's chicken is comparably richer in unsaturated fats. Orange chicken contains 8mg more cholesterol.

Fat Type Comparison

Fat type breakdown side-by-side comparison

General tso's chicken

Orange chicken

Contains more Monounsaturated Fat +11.7%

Contains more Polyunsaturated fat +23.3%

Contains less Saturated Fat -12.2%

General tso's chicken

Saturated Fat: 2.76 g

Monounsaturated Fat: 3.879 g

Polyunsaturated fat: 7.501 g

Orange chicken

Saturated Fat: 2.422 g

Monounsaturated Fat: 3.474 g

Polyunsaturated fat: 6.086 g

Contains more Monounsaturated Fat +11.7%

Contains more Polyunsaturated fat +23.3%

Contains less Saturated Fat -12.2%

Minerals

Both these dishes are very high in sodium. In comparison, orange chicken contains higher amounts of sodium than general Tso’s chicken.

General Tso’s chicken is richer in iron. In contrast, Chinese orange chicken is richer in selenium and phosphorus.

Below we can visualize their mineral profiles.

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.

General tso's chicken

Orange chicken

Contains more Iron +23.4%

Contains less Sodium -21.3%

Contains more Zinc +15%

Contains more Calcium +16.7%

Contains more Magnesium +11.1%

Contains more Manganese +16%

Contains more Selenium +18.8%

Equal in Phosphorus - 130

Equal in Potassium - 209

Equal in Copper - 0.042

General tso's chicken

Orange chicken

Contains more Iron +23.4%

Contains less Sodium -21.3%

Contains more Zinc +15%

Contains more Calcium +16.7%

Contains more Magnesium +11.1%

Contains more Manganese +16%

Contains more Selenium +18.8%

Equal in Phosphorus - 130

Equal in Potassium - 209

Equal in Copper - 0.042

Vitamins

General Tso’s chicken is richer in vitamins K and E. Chinese orange chicken is richer in vitamins B2, B3, B5, and B6.

Below we can visualize their vitamin profiles.

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.

General tso's chicken

Orange chicken

Contains more Vitamin E +13.1%

Contains more Vitamin D +100%

Contains more Vitamin C +77.8%

Contains more Vitamin K +56.6%

Contains more Vitamin A +180.9%

Contains more Vitamin B1 +59.3%

Contains more Vitamin B2 +86.4%

Contains more Vitamin B3 +25.8%

Contains more Vitamin B5 +62.1%

Contains more Vitamin B6 +13.9%

Equal in Folate - 10

Equal in Vitamin B12 - 0.2

General tso's chicken

Orange chicken

Contains more Vitamin E +13.1%

Contains more Vitamin D +100%

Contains more Vitamin C +77.8%

Contains more Vitamin K +56.6%

Contains more Vitamin A +180.9%

Contains more Vitamin B1 +59.3%

Contains more Vitamin B2 +86.4%

Contains more Vitamin B3 +25.8%

Contains more Vitamin B5 +62.1%

Contains more Vitamin B6 +13.9%

Equal in Folate - 10

Equal in Vitamin B12 - 0.2

Health impacts

Cardiovascular diseases

High-sodium foods increase the risk of hypertension and mortality rates from cardiovascular diseases. One of these foods' major significant health impacts is their high sodium intake. In this case, Chinese orange chicken poses a higher risk since it contains higher amounts of sodium.
Consume these foods in moderation and at lower frequencies. (1)

Metabolic diseases

Since these foods are high in carbs, consuming high-carb foods increases the risks of several metabolic diseases, including obesity and diabetes. It is also important to remember that these foods are primarily associated with white rice, which increases carbohydrate intake. (2)

References

Author name: Jack Yacoubian

Education: Haigazian Medical University

Last updated: May 19, 2023

Medically reviewed by Ani Harutyunyan

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.


Rich in minerals
Lower in Saturated Fat
Lower in Sugar
Lower in Sodium
Lower in Cholesterol
Lower in Glycemic Index	Equal
Lower in price	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	23.09g	21.66g
Protein	12.9g	14.46g
Fats	16.36g	12.68g
Carbs	23.99g	22.46g
Calories	295kcal	262kcal
Starch	11.83g	10.5g
Fructose	0.51g	0.67g
Sugar	11.6g	13.6g
Fiber	0.9g	0.8g
Calcium	12mg	14mg
Iron	1.16mg	0.94mg
Magnesium	18mg	20mg
Phosphorus	127mg	130mg
Potassium	201mg	209mg
Sodium	435mg	553mg
Zinc	1.3mg	1.13mg
Copper	0.046mg	0.042mg
Manganese	0.075mg	0.087mg
Selenium	14.4µg	17.1µg
Vitamin A	94IU	264IU
Vitamin A RAE	11µg	75µg
Vitamin E	1.21mg	1.07mg
Vitamin D	6IU	5IU
Vitamin D	0.2µg	0.1µg
Vitamin C	1.6mg	0.9mg
Vitamin B1	0.027mg	0.043mg
Vitamin B2	0.118mg	0.22mg
Vitamin B3	2.853mg	3.59mg
Vitamin B5	0.617mg	1mg
Vitamin B6	0.202mg	0.23mg
Folate	11µg	10µg
Vitamin B12	0.22µg	0.2µg
Vitamin K	38.2µg	24.4µg
Tryptophan	0.142mg	0.113mg
Threonine	0.552mg	0.576mg
Isoleucine	0.564mg	0.576mg
Leucine	1.026mg	1.001mg
Lysine	1.089mg	1.058mg
Methionine	0.332mg	0.34mg
Phenylalanine	0.563mg	0.51mg
Valine	0.607mg	0.614mg
Histidine	0.333mg	0.359mg
Cholesterol	53mg	61mg
Trans Fat	0.09g	0.053g
Saturated Fat	2.76g	2.422g
Omega-3 - DHA	0.005g	0.005g
Omega-3 - EPA	0.005g	0.001g
Omega-3 - DPA	0.006g	0.003g
Monounsaturated Fat	3.879g	3.474g
Polyunsaturated fat	7.501g	6.086g
Omega-6 - Eicosadienoic acid	0.011g	0.008g
Omega-6 - Linoleic acid	6.47g	5.284g
Omega-6 - Gamma-linoleic acid	0.005g	0.028g
Omega-3 - ALA	0.84g	0.619g
Omega-3 - Eicosatrienoic acid	0.001g	0g
Omega-6 - Dihomo-gamma-linoleic acid	0.01g	0.01g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet	Equal

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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

29%

32%

Minerals Daily Need Coverage Score

33%

35%

Comparison summary

Which food is richer in minerals?

Orange chicken is relatively richer in minerals

Which food is lower in Saturated Fat?

Orange chicken is lower in Saturated Fat (difference - 0.338g)

Which food is lower in Sugar?

General tso's chicken is lower in Sugar (difference - 2g)

Which food contains less Sodium?

General tso's chicken contains less Sodium (difference - 118mg)

Which food is lower in Cholesterol?

General tso's chicken is lower in Cholesterol (difference - 8mg)

Which food is lower in glycemic index?

The foods have equal glycemic indexes ()

Which food is cheaper?

The foods are relatively equal in price ($)

Which food is richer in vitamins?

It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.