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  6. Kung Pao chicken vs. Tofu

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

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What are the main differences between kung Pao chicken and tofu?

  • Kung Pao chicken is richer in vitamin A, vitamin B3, vitamin B6, and vitamin K, while tofu is higher in iron, calcium, manganese, and copper.
  • Tofu's daily need coverage for iron is 58% higher.
  • Kung Pao chicken has a higher glycemic index (55) than tofu (15).

We used Restaurant, Chinese, kung pao chicken and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.

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
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +80.2%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +1650%
Contains more IronIron +605.3%
Contains more CopperCopper +164.4%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +136.3%
~equal in Zinc ~0.8mg
~equal in Phosphorus ~97mg
~equal in Selenium ~8.9µg

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
1
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +7000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +10100%
Contains more Vitamin B3Vitamin B3 +1313.8%
Contains more Vitamin B5Vitamin B5 +635.3%
Contains more Vitamin B6Vitamin B6 +417%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +466.7%
Contains more CholineCholine +29.9%
Contains more Vitamin B1Vitamin B1 +153.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.052mg
~equal in Folate ~15µg

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
1
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more ProteinProtein +20.8%
Contains more FatsFats +46%
Contains more CarbsCarbs +267.4%
Contains more OtherOther +123.6%
Contains more WaterWater +13.1%

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
1
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +105.8%
Contains more Poly. FatPolyunsaturated fat +11.9%
Contains less Sat. FatSaturated fat -48.9%

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.
Iron 0.76mg 5.36mg 58%
Calcium 20mg 350mg 33%
Sodium 402mg 7mg 17%
Vitamin B3 2.757mg 0.195mg 16%
Vitamin B6 0.243mg 0.047mg 15%
Manganese 0.256mg 0.605mg 15%
Copper 0.073mg 0.193mg 13%
Vitamin B5 0.5mg 0.068mg 9%
Vitamin K 13.6µg 2.4µg 9%
Cholesterol 26mg 0mg 9%
Vitamin C 7.1mg 0.1mg 8%
Vitamin A 65µg 7%
Vitamin E 1.02mg 0.01mg 7%
Fiber 1.5g 0.3g 5%
Vitamin B12 0.11µg 0µg 5%
Vitamin B1 0.032mg 0.081mg 4%
Saturated fat 1.352g 0.691g 3%
Monounsaturated fat 2.173g 1.056g 3%
Protein 9.76g 8.08g 3%
Calories 129kcal 76kcal 3%
Potassium 218mg 121mg 3%
Fats 6.98g 4.78g 3%
Carbs 6.87g 1.87g 2%
Polyunsaturated fat 3.02g 2.699g 2%
Choline 37.4mg 28.8mg 2%
Fructose 0.54g 1%
Selenium 8.1µg 8.9µg 1%
Magnesium 24mg 30mg 1%
Zinc 0.74mg 0.8mg 1%
Starch 2.53g 1%
Net carbs 5.37g 1.57g N/A
Sugar 3.03g 0.62g N/A
Phosphorus 94mg 97mg 0%
Vitamin B2 0.055mg 0.052mg 0%
Folate 16µg 15µg 0%
Trans fat 0.034g 0g N/A
Tryptophan 0.118mg 0.12mg 0%
Threonine 0.407mg 0.402mg 0%
Isoleucine 0.431mg 0.435mg 0%
Leucine 0.775mg 0.713mg 0%
Lysine 0.449mg 0.452mg 0%
Methionine 0.24mg 0.108mg 0%
Phenylalanine 0.402mg 0.428mg 0%
Valine 0.47mg 0.446mg 0%
Histidine 0.265mg 0.221mg 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 Tofu
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
6%
Tofu
Minerals Daily Need Coverage Score
29%
Kung Pao chicken
59%
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 - 2.41g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 395mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 0.661g)
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/172476/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.