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  6. Kung Pao chicken vs. Tofu

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

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A recap on differences between kung Pao chicken and tofu

  • Kung Pao chicken is higher in vitamin A, vitamin B3, and vitamin B6, yet tofu is higher in calcium, manganese, copper, iron, selenium, and phosphorus.
  • Tofu covers your daily calcium needs 66% more than kung Pao chicken.
  • Kung Pao chicken contains 29 times more sodium than tofu. While kung Pao chicken contains 402mg of sodium, tofu contains only 14mg.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Restaurant, Chinese, kung pao chicken and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Kung Pao chicken vs Tofu 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%
Tofu
Tofu
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +141.7%
Contains more CalciumCalcium +3315%
Contains more IronIron +250%
Contains more CopperCopper +417.8%
Contains more ZincZinc +112.2%
Contains more PhosphorusPhosphorus +102.1%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +361.3%
Contains more SeleniumSelenium +114.8%
~equal in Potassium ~237mg

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%
Tofu
Tofu
3
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +3450%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +623.6%
Contains more Vitamin B5Vitamin B5 +275.9%
Contains more Vitamin B6Vitamin B6 +164.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +393.8%
Contains more Vitamin B2Vitamin B2 +85.5%
Contains more FolateFolate +81.3%
~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
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more CarbsCarbs +147.1%
Contains more OtherOther +15%
Contains more ProteinProtein +76.9%
Contains more FatsFats +24.9%
~equal in Water ~69.83g

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
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated fat +12.9%
Contains more Poly. FatPolyunsaturated fat +62.9%
~equal in Saturated fat ~1.261g

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 Tofu
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 ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Kung Pao chicken Tofu DV% diff.
Calcium 20mg 683mg 66%
Manganese 0.256mg 1.181mg 40%
Copper 0.073mg 0.378mg 34%
Iron 0.76mg 2.66mg 24%
Selenium 8.1µg 17.4µg 17%
Sodium 402mg 14mg 17%
Protein 9.76g 17.27g 15%
Vitamin B3 2.757mg 0.381mg 15%
Phosphorus 94mg 190mg 14%
Polyunsaturated fat 3.02g 4.921g 13%
Vitamin B6 0.243mg 0.092mg 12%
Vitamin K 13.6µg 11%
Vitamin B1 0.032mg 0.158mg 11%
Cholesterol 26mg 0mg 9%
Zinc 0.74mg 1.57mg 8%
Magnesium 24mg 58mg 8%
Vitamin C 7.1mg 0.2mg 8%
Choline 37.4mg 7%
Vitamin A 65µg 7%
Vitamin E 1.02mg 7%
Vitamin B5 0.5mg 0.133mg 7%
Vitamin B12 0.11µg 0µg 5%
Vitamin B2 0.055mg 0.102mg 4%
Folate 16µg 29µg 3%
Fiber 1.5g 2.3g 3%
Fats 6.98g 8.72g 3%
Monounsaturated fat 2.173g 1.925g 1%
Fructose 0.54g 1%
Calories 129kcal 144kcal 1%
Starch 2.53g 1%
Potassium 218mg 237mg 1%
Carbs 6.87g 2.78g 1%
Net carbs 5.37g 0.48g N/A
Sugar 3.03g N/A
Trans fat 0.034g 0g N/A
Saturated fat 1.352g 1.261g 0%
Tryptophan 0.118mg 0.235mg 0%
Threonine 0.407mg 0.785mg 0%
Isoleucine 0.431mg 0.849mg 0%
Leucine 0.775mg 1.392mg 0%
Lysine 0.449mg 0.883mg 0%
Methionine 0.24mg 0.211mg 0%
Phenylalanine 0.402mg 0.835mg 0%
Valine 0.47mg 0.87mg 0%
Histidine 0.265mg 0.431mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.003g N/A
Omega-3 - ALA 0.244g N/A
Omega-3 - DPA 0.004g 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 Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
23%
Kung Pao chicken
9%
Tofu
Minerals Daily Need Coverage Score
29%
Kung Pao chicken
87%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 3.03g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 388mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 0.091g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Kung Pao chicken
Kung Pao chicken is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.