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Kung Pao chicken vs. Chard raw — In-Depth Nutrition Comparison

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What are the main differences between kung Pao chicken and chard raw?

  • Kung Pao chicken is richer in vitamin B3, selenium, and vitamin B6, while chard raw is higher in vitamin K, vitamin A, vitamin C, magnesium, iron, and copper.
  • Chard raw's daily need coverage for vitamin K is 680% higher.
  • Kung Pao chicken has a higher glycemic index (55) than chard raw (32).

We used Restaurant, Chinese, kung pao chicken and Chard, swiss, raw types in this comparison.

Infographic

Kung Pao chicken vs Chard raw infographic
Infographic link

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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more ZincZinc +105.6%
Contains more PhosphorusPhosphorus +104.3%
Contains more SeleniumSelenium +800%
Contains more MagnesiumMagnesium +237.5%
Contains more CalciumCalcium +155%
Contains more PotassiumPotassium +73.9%
Contains more IronIron +136.8%
Contains more CopperCopper +145.2%
Contains less SodiumSodium -47%
Contains more ManganeseManganese +43%

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%
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B3Vitamin B3 +589.3%
Contains more Vitamin B5Vitamin B5 +190.7%
Contains more Vitamin B6Vitamin B6 +145.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +14.3%
Contains more CholineCholine +107.8%
Contains more Vitamin CVitamin C +322.5%
Contains more Vitamin AVitamin A +370.8%
Contains more Vitamin EVitamin E +85.3%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +63.6%
Contains more Vitamin KVitamin K +6002.9%
~equal in Vitamin D ~0µg

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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +442.2%
Contains more FatsFats +3390%
Contains more CarbsCarbs +83.7%
Contains more WaterWater +23.9%
~equal in Other ~1.6g

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +5332.5%
Contains more Poly. FatPolyunsaturated fat +4214.3%
Contains less Sat. FatSaturated fat -97.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kung Pao chicken Chard raw DV% diff.
Vitamin K 13.6µg 830µg 680%
Vitamin A 65µg 306µg 27%
Vitamin C 7.1mg 30mg 25%
Polyunsaturated fat 3.02g 0.07g 20%
Protein 9.76g 1.8g 16%
Vitamin B3 2.757mg 0.4mg 15%
Magnesium 24mg 81mg 14%
Iron 0.76mg 1.8mg 13%
Selenium 8.1µg 0.9µg 13%
Copper 0.073mg 0.179mg 12%
Vitamin B6 0.243mg 0.099mg 11%
Fats 6.98g 0.2g 10%
Cholesterol 26mg 0mg 9%
Sodium 402mg 213mg 8%
Vitamin B5 0.5mg 0.172mg 7%
Phosphorus 94mg 46mg 7%
Saturated fat 1.352g 0.03g 6%
Vitamin E 1.02mg 1.89mg 6%
Calories 129kcal 19kcal 6%
Manganese 0.256mg 0.366mg 5%
Potassium 218mg 379mg 5%
Monounsaturated fat 2.173g 0.04g 5%
Vitamin B12 0.11µg 0µg 5%
Choline 37.4mg 18mg 4%
Calcium 20mg 51mg 3%
Zinc 0.74mg 0.36mg 3%
Vitamin B2 0.055mg 0.09mg 3%
Fructose 0.54g 1%
Folate 16µg 14µg 1%
Vitamin B1 0.032mg 0.04mg 1%
Carbs 6.87g 3.74g 1%
Starch 2.53g 1%
Net carbs 5.37g 2.14g N/A
Sugar 3.03g 1.1g N/A
Fiber 1.5g 1.6g 0%
Trans fat 0.034g 0g N/A
Tryptophan 0.118mg 0.017mg 0%
Threonine 0.407mg 0.083mg 0%
Isoleucine 0.431mg 0.147mg 0%
Leucine 0.775mg 0.13mg 0%
Lysine 0.449mg 0.099mg 0%
Methionine 0.24mg 0.019mg 0%
Phenylalanine 0.402mg 0.11mg 0%
Valine 0.47mg 0.11mg 0%
Histidine 0.265mg 0.036mg 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 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
Kung Pao chicken Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
23%
Kung Pao chicken
185%
Chard raw
Minerals Daily Need Coverage Score
29%
Kung Pao chicken
34%
Chard raw

Comparison summary

Which food is cheaper?
Kung Pao chicken
Kung Pao chicken is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 1.93g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 189mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 1.322g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 23)
Which food is richer in minerals?
?
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.
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.

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.