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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 B3, Vitamin B6, Vitamin K, and Vitamin B5, while Tofu is higher in Iron, Calcium, Manganese, and Copper.
  • Tofu's daily need coverage for Iron is 58% higher.

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.
Contains more Potassium +80.2%
Contains more Calcium +1650%
Contains more Iron +605.3%
Contains more Magnesium +25%
Contains less Sodium -98.3%
Contains more Copper +164.4%
Contains more Manganese +136.3%
Equal in Phosphorus - 97
Equal in Zinc - 0.8
Equal in Selenium - 8.9
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 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Potassium +80.2%
Contains more Calcium +1650%
Contains more Iron +605.3%
Contains more Magnesium +25%
Contains less Sodium -98.3%
Contains more Copper +164.4%
Contains more Manganese +136.3%
Equal in Phosphorus - 97
Equal in Zinc - 0.8
Equal in Selenium - 8.9

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.
:
1
Tofu
Contains more Vitamin A +1428.2%
Contains more Vitamin E +10100%
Contains more Vitamin C +7000%
Contains more Vitamin B3 +1313.8%
Contains more Vitamin B5 +635.3%
Contains more Vitamin B6 +417%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +466.7%
Contains more Vitamin B1 +153.1%
Equal in Vitamin B2 - 0.052
Equal in Folate - 15
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 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin A +1428.2%
Contains more Vitamin E +10100%
Contains more Vitamin C +7000%
Contains more Vitamin B3 +1313.8%
Contains more Vitamin B5 +635.3%
Contains more Vitamin B6 +417%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +466.7%
Contains more Vitamin B1 +153.1%
Equal in Vitamin B2 - 0.052
Equal in Folate - 15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +20.8%
Contains more Fats +46%
Contains more Carbs +267.4%
Contains more Other +123.6%
Contains more Water +13.1%
10% 7% 7% 75%
Protein: 9.76 g
Fats: 6.98 g
Carbs: 6.87 g
Water: 74.78 g
Other: 1.61 g
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 Protein +20.8%
Contains more Fats +46%
Contains more Carbs +267.4%
Contains more Other +123.6%
Contains more Water +13.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +105.8%
Contains more Polyunsaturated fat +11.9%
Contains less Saturated Fat -48.9%
21% 33% 46%
Saturated Fat: 1.352 g
Monounsaturated Fat: 2.173 g
Polyunsaturated fat: 3.02 g
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +105.8%
Contains more Polyunsaturated fat +11.9%
Contains less Saturated 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 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 1.57g Kung Pao chicken
Protein 9.76g 8.08g Kung Pao chicken
Fats 6.98g 4.78g Kung Pao chicken
Carbs 6.87g 1.87g Kung Pao chicken
Calories 129kcal 76kcal Kung Pao chicken
Starch 2.53g Kung Pao chicken
Fructose 0.54g Kung Pao chicken
Sugar 3.03g 0.62g Tofu
Fiber 1.5g 0.3g Kung Pao chicken
Calcium 20mg 350mg Tofu
Iron 0.76mg 5.36mg Tofu
Magnesium 24mg 30mg Tofu
Phosphorus 94mg 97mg Tofu
Potassium 218mg 121mg Kung Pao chicken
Sodium 402mg 7mg Tofu
Zinc 0.74mg 0.8mg Tofu
Copper 0.073mg 0.193mg Tofu
Manganese 0.256mg 0.605mg Tofu
Selenium 8.1µg 8.9µg Tofu
Vitamin A 1299IU 85IU Kung Pao chicken
Vitamin A RAE 65µg Kung Pao chicken
Vitamin E 1.02mg 0.01mg Kung Pao chicken
Vitamin C 7.1mg 0.1mg Kung Pao chicken
Vitamin B1 0.032mg 0.081mg Tofu
Vitamin B2 0.055mg 0.052mg Kung Pao chicken
Vitamin B3 2.757mg 0.195mg Kung Pao chicken
Vitamin B5 0.5mg 0.068mg Kung Pao chicken
Vitamin B6 0.243mg 0.047mg Kung Pao chicken
Folate 16µg 15µg Kung Pao chicken
Vitamin B12 0.11µg 0µg Kung Pao chicken
Vitamin K 13.6µg 2.4µg Kung Pao chicken
Tryptophan 0.118mg 0.12mg Tofu
Threonine 0.407mg 0.402mg Kung Pao chicken
Isoleucine 0.431mg 0.435mg Tofu
Leucine 0.775mg 0.713mg Kung Pao chicken
Lysine 0.449mg 0.452mg Tofu
Methionine 0.24mg 0.108mg Kung Pao chicken
Phenylalanine 0.402mg 0.428mg Tofu
Valine 0.47mg 0.446mg Kung Pao chicken
Histidine 0.265mg 0.221mg Kung Pao chicken
Cholesterol 26mg 0mg Tofu
Trans Fat 0.034g 0g Tofu
Saturated Fat 1.352g 0.691g Tofu
Omega-3 - DHA 0.003g 0g Kung Pao chicken
Omega-3 - EPA 0.003g 0g Kung Pao chicken
Omega-3 - DPA 0.004g 0g Kung Pao chicken
Monounsaturated Fat 2.173g 1.056g Kung Pao chicken
Polyunsaturated fat 3.02g 2.699g Kung Pao chicken
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

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
6%
Tofu
Minerals Daily Need Coverage Score
29%
Kung Pao chicken
59%
Tofu

Comparison summary

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 Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 26mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.661g)
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.