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  6. Kung Pao chicken vs. Flank steak

Kung Pao chicken vs. Flank steak — In-Depth Nutrition Comparison

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What are the differences between kung Pao chicken and flank steak?

  • Kung Pao chicken is higher in vitamin A; however, flank steak is richer in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, and choline.
  • Flank steak's daily need coverage for vitamin B12 is 63% more.
  • Flank steak has less sodium.
  • Flank steak has a lower glycemic index (0) than kung Pao chicken (55).

We used Restaurant, Chinese, kung pao chicken and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types in this article.

Infographic

Kung Pao chicken vs Flank steak 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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more ManganeseManganese +2744.4%
Contains more PotassiumPotassium +55.5%
Contains more IronIron +128.9%
Contains more CopperCopper +12.3%
Contains more ZincZinc +562.2%
Contains more PhosphorusPhosphorus +123.4%
Contains less SodiumSodium -86.1%
Contains more SeleniumSelenium +263%
~equal in Magnesium ~23mg
~equal in Calcium ~20mg

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 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +168.4%
Contains more Vitamin KVitamin K +871.4%
Contains more FolateFolate +77.8%
Contains more Vitamin B1Vitamin B1 +134.4%
Contains more Vitamin B2Vitamin B2 +141.8%
Contains more Vitamin B3Vitamin B3 +167.1%
Contains more Vitamin B6Vitamin B6 +138.3%
Contains more Vitamin B12Vitamin B12 +1381.8%
Contains more CholineCholine +181.8%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.545mg

All nutrients comparison - raw data values

Nutrient Kung Pao chicken Flank steak DV% diff.
Vitamin B12 0.11µg 1.63µg 63%
Selenium 8.1µg 29.4µg 39%
Zinc 0.74mg 4.9mg 38%
Protein 9.76g 27.66g 36%
Vitamin B3 2.757mg 7.363mg 29%
Vitamin B6 0.243mg 0.579mg 26%
Cholesterol 26mg 79mg 18%
Polyunsaturated fat 3.02g 0.322g 18%
Phosphorus 94mg 210mg 17%
Sodium 402mg 56mg 15%
Iron 0.76mg 1.74mg 12%
Choline 37.4mg 105.4mg 12%
Manganese 0.256mg 0.009mg 11%
Vitamin K 13.6µg 1.4µg 10%
Saturated fat 1.352g 3.395g 9%
Vitamin C 7.1mg 0mg 8%
Vitamin A 65µg 0µg 7%
Vitamin B2 0.055mg 0.133mg 6%
Fiber 1.5g 0g 6%
Vitamin B1 0.032mg 0.075mg 4%
Vitamin E 1.02mg 0.38mg 4%
Potassium 218mg 339mg 4%
Monounsaturated fat 2.173g 3.317g 3%
Calories 129kcal 192kcal 3%
Carbs 6.87g 0g 2%
Folate 16µg 9µg 2%
Fats 6.98g 8.23g 2%
Starch 2.53g 1%
Fructose 0.54g 1%
Copper 0.073mg 0.082mg 1%
Vitamin B5 0.5mg 0.545mg 1%
Net carbs 5.37g 0g N/A
Magnesium 24mg 23mg 0%
Calcium 20mg 20mg 0%
Sugar 3.03g 0g N/A
Trans fat 0.034g N/A
Tryptophan 0.118mg 0.182mg 0%
Threonine 0.407mg 1.105mg 0%
Isoleucine 0.431mg 1.259mg 0%
Leucine 0.775mg 2.201mg 0%
Lysine 0.449mg 2.338mg 0%
Methionine 0.24mg 0.72mg 0%
Phenylalanine 0.402mg 1.093mg 0%
Valine 0.47mg 1.372mg 0%
Histidine 0.265mg 0.883mg 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

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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.5%
Contains more OtherOther +-2783.3%
Contains more ProteinProtein +183.4%
Contains more FatsFats +17.9%

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -60.2%
Contains more Poly. FatPolyunsaturated fat +837.9%
Contains more Mono. FatMonounsaturated fat +52.6%

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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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.