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  6. Kung Pao chicken vs. Marrow-stem Kale

Kung Pao chicken vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Significant differences between kung Pao chicken and marrow-stem Kale

  • Kung Pao chicken has more vitamin B3 and selenium; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, calcium, manganese, and fiber.
  • Marrow-stem Kale covers your daily vitamin K needs 353% more than kung Pao chicken.
  • Marrow-stem Kale has 24 times less sodium than kung Pao chicken. Kung Pao chicken has 402mg of sodium, while marrow-stem Kale has 17mg.
  • Kung Pao chicken has a higher glycemic index. The glycemic index of kung Pao chicken is 55, while the glycemic index of marrow-stem Kale is 32.

Specific food types used in this comparison are Restaurant, Chinese, kung pao chicken and Collards, raw.

Infographic

Kung Pao chicken vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more IronIron +61.7%
Contains more CopperCopper +58.7%
Contains more ZincZinc +252.4%
Contains more PhosphorusPhosphorus +276%
Contains more SeleniumSelenium +523.1%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +1060%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +157%
~equal in Potassium ~213mg

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B3Vitamin B3 +271.6%
Contains more Vitamin B5Vitamin B5 +87.3%
Contains more Vitamin B6Vitamin B6 +47.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +61.2%
Contains more Vitamin CVitamin C +397.2%
Contains more Vitamin AVitamin A +286.2%
Contains more Vitamin EVitamin E +121.6%
Contains more Vitamin B1Vitamin B1 +68.8%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin KVitamin K +3114%
Contains more FolateFolate +706.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Kung Pao chicken Marrow-stem Kale DV% diff.
Vitamin K 13.6µg 437.1µg 353%
Vitamin C 7.1mg 35.3mg 31%
Folate 16µg 129µg 28%
Calcium 20mg 232mg 21%
Vitamin A 65µg 251µg 21%
Polyunsaturated fat 3.02g 0.201g 19%
Manganese 0.256mg 0.658mg 17%
Sodium 402mg 17mg 17%
Protein 9.76g 3.02g 13%
Vitamin B3 2.757mg 0.742mg 13%
Selenium 8.1µg 1.3µg 12%
Phosphorus 94mg 25mg 10%
Fats 6.98g 0.61g 10%
Fiber 1.5g 4g 10%
Cholesterol 26mg 0mg 9%
Vitamin E 1.02mg 2.26mg 8%
Vitamin B6 0.243mg 0.165mg 6%
Saturated fat 1.352g 0.055g 6%
Vitamin B2 0.055mg 0.13mg 6%
Vitamin B5 0.5mg 0.267mg 5%
Monounsaturated fat 2.173g 0.03g 5%
Vitamin B12 0.11µg 0µg 5%
Calories 129kcal 32kcal 5%
Zinc 0.74mg 0.21mg 5%
Iron 0.76mg 0.47mg 4%
Copper 0.073mg 0.046mg 3%
Choline 37.4mg 23.2mg 3%
Vitamin B1 0.032mg 0.054mg 2%
Fructose 0.54g 1%
Magnesium 24mg 27mg 1%
Starch 2.53g 1%
Carbs 6.87g 5.42g 0%
Net carbs 5.37g 1.42g N/A
Potassium 218mg 213mg 0%
Sugar 3.03g 0.46g N/A
Trans fat 0.034g 0g N/A
Tryptophan 0.118mg 0.031mg 0%
Threonine 0.407mg 0.086mg 0%
Isoleucine 0.431mg 0.1mg 0%
Leucine 0.775mg 0.151mg 0%
Lysine 0.449mg 0.117mg 0%
Methionine 0.24mg 0.033mg 0%
Phenylalanine 0.402mg 0.087mg 0%
Valine 0.47mg 0.12mg 0%
Histidine 0.265mg 0.047mg 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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +223.2%
Contains more FatsFats +1044.3%
Contains more CarbsCarbs +26.8%
Contains more OtherOther +21.1%
Contains more WaterWater +19.8%

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +7143.3%
Contains more Poly. FatPolyunsaturated fat +1402.5%
Contains less Sat. FatSaturated fat -95.9%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.