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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 B3, and Vitamin B6, yet Tofu is higher in Calcium, Manganese, Copper, Iron, Selenium, Phosphorus, and Vitamin B1.
  • 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.

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.
Contains more Calcium +3315%
Contains more Iron +250%
Contains more Magnesium +141.7%
Contains more Phosphorus +102.1%
Contains less Sodium -96.5%
Contains more Zinc +112.2%
Contains more Copper +417.8%
Contains more Manganese +361.3%
Contains more Selenium +114.8%
Equal in Potassium - 237
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 29% 18% 41% 20% 53% 21% 25% 34% 45%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Calcium +3315%
Contains more Iron +250%
Contains more Magnesium +141.7%
Contains more Phosphorus +102.1%
Contains less Sodium -96.5%
Contains more Zinc +112.2%
Contains more Copper +417.8%
Contains more Manganese +361.3%
Contains more Selenium +114.8%
Equal in Potassium - 237

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.
:
3
Tofu
Contains more Vitamin A +682.5%
Contains more Vitamin C +3450%
Contains more Vitamin B3 +623.6%
Contains more Vitamin B5 +275.9%
Contains more Vitamin B6 +164.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +393.8%
Contains more Vitamin B2 +85.5%
Contains more Folate +81.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 78% 21% 0% 24% 8% 13% 52% 30% 57% 12% 14% 34%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin A +682.5%
Contains more Vitamin C +3450%
Contains more Vitamin B3 +623.6%
Contains more Vitamin B5 +275.9%
Contains more Vitamin B6 +164.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +393.8%
Contains more Vitamin B2 +85.5%
Contains more Folate +81.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +147.1%
Contains more Other +15%
Contains more Protein +76.9%
Contains more Fats +24.9%
Equal in Water - 69.83
10% 7% 7% 75%
Protein: 9.76 g
Fats: 6.98 g
Carbs: 6.87 g
Water: 74.78 g
Other: 1.61 g
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 Carbs +147.1%
Contains more Other +15%
Contains more Protein +76.9%
Contains more Fats +24.9%
Equal in Water - 69.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +12.9%
Contains more Polyunsaturated fat +62.9%
Equal in Saturated Fat - 1.261
21% 33% 46%
Saturated Fat: 1.352 g
Monounsaturated Fat: 2.173 g
Polyunsaturated fat: 3.02 g
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains more Monounsaturated Fat +12.9%
Contains more Polyunsaturated fat +62.9%
Equal in Saturated Fat - 1.261

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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 5.37g 0.48g Kung Pao chicken
Protein 9.76g 17.27g Tofu
Fats 6.98g 8.72g Tofu
Carbs 6.87g 2.78g Kung Pao chicken
Calories 129kcal 144kcal Tofu
Starch 2.53g Kung Pao chicken
Fructose 0.54g Kung Pao chicken
Sugar 3.03g Tofu
Fiber 1.5g 2.3g Tofu
Calcium 20mg 683mg Tofu
Iron 0.76mg 2.66mg Tofu
Magnesium 24mg 58mg Tofu
Phosphorus 94mg 190mg Tofu
Potassium 218mg 237mg Tofu
Sodium 402mg 14mg Tofu
Zinc 0.74mg 1.57mg Tofu
Copper 0.073mg 0.378mg Tofu
Manganese 0.256mg 1.181mg Tofu
Selenium 8.1µg 17.4µg Tofu
Vitamin A 1299IU 166IU Kung Pao chicken
Vitamin A RAE 65µg Kung Pao chicken
Vitamin E 1.02mg Kung Pao chicken
Vitamin C 7.1mg 0.2mg Kung Pao chicken
Vitamin B1 0.032mg 0.158mg Tofu
Vitamin B2 0.055mg 0.102mg Tofu
Vitamin B3 2.757mg 0.381mg Kung Pao chicken
Vitamin B5 0.5mg 0.133mg Kung Pao chicken
Vitamin B6 0.243mg 0.092mg Kung Pao chicken
Folate 16µg 29µg Tofu
Vitamin B12 0.11µg 0µg Kung Pao chicken
Vitamin K 13.6µg Kung Pao chicken
Tryptophan 0.118mg 0.235mg Tofu
Threonine 0.407mg 0.785mg Tofu
Isoleucine 0.431mg 0.849mg Tofu
Leucine 0.775mg 1.392mg Tofu
Lysine 0.449mg 0.883mg Tofu
Methionine 0.24mg 0.211mg Kung Pao chicken
Phenylalanine 0.402mg 0.835mg Tofu
Valine 0.47mg 0.87mg Tofu
Histidine 0.265mg 0.431mg Tofu
Cholesterol 26mg 0mg Tofu
Trans Fat 0.034g 0g Tofu
Saturated Fat 1.352g 1.261g Tofu
Omega-3 - DHA 0.003g Kung Pao chicken
Omega-3 - EPA 0.003g Kung Pao chicken
Omega-3 - DPA 0.004g Kung Pao chicken
Monounsaturated Fat 2.173g 1.925g Kung Pao chicken
Polyunsaturated fat 3.02g 4.921g Tofu
Omega-6 - Eicosadienoic acid 0.005g Kung Pao chicken
Omega-6 - Linoleic acid 2.688g Kung Pao chicken
Omega-6 - Gamma-linoleic acid 0.002g Kung Pao chicken
Omega-3 - ALA 0.244g Kung Pao chicken
Omega-6 - Dihomo-gamma-linoleic acid 0.005g Kung Pao chicken

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kung Pao chicken Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
28%
Kung Pao chicken
11%
Tofu
Minerals Daily Need Coverage Score
29%
Kung Pao chicken
87%
Tofu

Comparison summary

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 Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 26mg)
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.