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

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A recap on the differences between kung Pao chicken and rapini

  • Kung Pao chicken is higher in selenium and vitamin B3, yet rapini is higher in vitamin K, vitamin A, iron, folate, vitamin C, vitamin B1, and calcium.
  • Rapini covers your daily vitamin K needs 175% more than kung Pao chicken.
  • Kung Pao chicken contains 12 times more sodium than rapini. While kung Pao chicken contains 402mg of sodium, rapini contains only 33mg.
  • The glycemic index of rapini is lower.

Food varieties used in this article are Restaurant, Chinese, kung pao chicken and Broccoli raab, raw.

Infographic

Kung Pao chicken vs Rapini 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 17% 6% 19% 29% 24% 20% 40% 52% 33% 44%
Rapini
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more PotassiumPotassium +11.2%
Contains more CopperCopper +73.8%
Contains more PhosphorusPhosphorus +28.8%
Contains more SeleniumSelenium +710%
Contains more CalciumCalcium +440%
Contains more IronIron +181.6%
Contains less SodiumSodium -91.8%
Contains more ManganeseManganese +54.3%
~equal in Magnesium ~22mg
~equal in Zinc ~0.77mg

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 24% 22% 20% 0% 8% 13% 52% 30% 56% 14% 34% 12% 20%
Rapini
7
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin B3Vitamin B3 +125.8%
Contains more Vitamin B5Vitamin B5 +55.3%
Contains more Vitamin B6Vitamin B6 +42.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +104.4%
Contains more Vitamin CVitamin C +184.5%
Contains more Vitamin AVitamin A +101.5%
Contains more Vitamin EVitamin E +58.8%
Contains more Vitamin B1Vitamin B1 +406.3%
Contains more Vitamin B2Vitamin B2 +134.5%
Contains more Vitamin KVitamin K +1547.1%
Contains more FolateFolate +418.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Kung Pao chicken Rapini DV% diff.
Vitamin K 13.6µg 224µg 175%
Polyunsaturated fat 3.02g 0.13g 19%
Iron 0.76mg 2.14mg 17%
Folate 16µg 83µg 17%
Sodium 402mg 33mg 16%
Vitamin C 7.1mg 20.2mg 15%
Protein 9.76g 3.17g 13%
Selenium 8.1µg 1µg 13%
Vitamin B1 0.032mg 0.162mg 11%
Vitamin B3 2.757mg 1.221mg 10%
Fats 6.98g 0.49g 10%
Calcium 20mg 108mg 9%
Cholesterol 26mg 0mg 9%
Vitamin A 65µg 131µg 7%
Saturated fat 1.352g 0.05g 6%
Manganese 0.256mg 0.395mg 6%
Vitamin B2 0.055mg 0.129mg 6%
Vitamin B6 0.243mg 0.171mg 6%
Vitamin B12 0.11µg 0µg 5%
Monounsaturated fat 2.173g 0.026g 5%
Calories 129kcal 22kcal 5%
Fiber 1.5g 2.7g 5%
Vitamin E 1.02mg 1.62mg 4%
Vitamin B5 0.5mg 0.322mg 4%
Phosphorus 94mg 73mg 3%
Copper 0.073mg 0.042mg 3%
Choline 37.4mg 18.3mg 3%
Starch 2.53g 1%
Potassium 218mg 196mg 1%
Carbs 6.87g 2.85g 1%
Net carbs 5.37g 0.15g N/A
Magnesium 24mg 22mg 0%
Sugar 3.03g 0.38g N/A
Zinc 0.74mg 0.77mg 0%
Trans fat 0.034g 0g N/A
Tryptophan 0.118mg 0.043mg 0%
Threonine 0.407mg 0.106mg 0%
Isoleucine 0.431mg 0.104mg 0%
Leucine 0.775mg 0.17mg 0%
Lysine 0.449mg 0.198mg 0%
Methionine 0.24mg 0.048mg 0%
Phenylalanine 0.402mg 0.128mg 0%
Valine 0.47mg 0.153mg 0%
Histidine 0.265mg 0.066mg 0%
Fructose 0.54g 0.17g 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.003g 0g N/A
Omega-3 - ALA 0.244g N/A
Omega-3 - DPA 0.004g 0g 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 0g N/A
Omega-6 - Linoleic acid 2.688g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 7% 7% 75%
Protein: 9.76 g
Fats: 6.98 g
Carbs: 6.87 g
Water: 74.78 g
Other: 1.61 g
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more ProteinProtein +207.9%
Contains more FatsFats +1324.5%
Contains more CarbsCarbs +141.1%
Contains more OtherOther +71.3%
Contains more WaterWater +23.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 33% 46%
Saturated fat: Sat. Fat 1.352 g
Monounsaturated fat: Mono. Fat 2.173 g
Polyunsaturated fat: Poly. Fat 3.02 g
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +8257.7%
Contains more Poly. FatPolyunsaturated fat +2223.1%
Contains less Sat. FatSaturated fat -96.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Rapini
0
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1590.9%
Contains more GlucoseGlucose +530%
Contains more FructoseFructose +217.6%
~equal in Lactose ~0g
~equal in Maltose ~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. Kung Pao chicken - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167676/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.