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  6. Kung Pao chicken vs. Yam

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

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Significant differences between kung Pao chicken and yam

  • Kung Pao chicken has more vitamin A, vitamin B3, selenium, and vitamin K; however, yam is richer in potassium, copper, vitamin C, and fiber.
  • Kung Pao chicken covers your daily vitamin A needs 23% more than yam.

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

Infographic

Kung Pao chicken vs Yam 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%
Yam
Yam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +17.6%
Contains more IronIron +40.7%
Contains more ZincZinc +208.3%
Contains more PhosphorusPhosphorus +70.9%
Contains more SeleniumSelenium +1057.1%
Contains more PotassiumPotassium +274.3%
Contains more CopperCopper +143.8%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +55.1%

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%
Yam
Yam
4
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin AVitamin A +828.6%
Contains more Vitamin EVitamin E +191.4%
Contains more Vitamin B2Vitamin B2 +71.9%
Contains more Vitamin B3Vitamin B3 +399.5%
Contains more Vitamin B5Vitamin B5 +59.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +491.3%
Contains more CholineCholine +126.7%
Contains more Vitamin CVitamin C +140.8%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B6Vitamin B6 +20.6%
Contains more FolateFolate +43.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Kung Pao chicken Yam DV% diff.
Polyunsaturated fat 3.02g 0.076g 20%
Potassium 218mg 816mg 18%
Sodium 402mg 9mg 17%
Protein 9.76g 1.53g 16%
Vitamin B3 2.757mg 0.552mg 14%
Selenium 8.1µg 0.7µg 13%
Copper 0.073mg 0.178mg 12%
Vitamin C 7.1mg 17.1mg 11%
Fats 6.98g 0.17g 10%
Fiber 1.5g 4.1g 10%
Vitamin K 13.6µg 2.3µg 9%
Cholesterol 26mg 0mg 9%
Vitamin B1 0.032mg 0.112mg 7%
Carbs 6.87g 27.88g 7%
Saturated fat 1.352g 0.037g 6%
Manganese 0.256mg 0.397mg 6%
Phosphorus 94mg 55mg 6%
Vitamin A 65µg 7µg 6%
Vitamin B12 0.11µg 0µg 5%
Zinc 0.74mg 0.24mg 5%
Monounsaturated fat 2.173g 0.006g 5%
Vitamin E 1.02mg 0.35mg 4%
Choline 37.4mg 16.5mg 4%
Vitamin B5 0.5mg 0.314mg 4%
Vitamin B6 0.243mg 0.293mg 4%
Iron 0.76mg 0.54mg 3%
Folate 16µg 23µg 2%
Vitamin B2 0.055mg 0.032mg 2%
Fructose 0.54g 1%
Calories 129kcal 118kcal 1%
Magnesium 24mg 21mg 1%
Starch 2.53g 1%
Net carbs 5.37g 23.78g N/A
Calcium 20mg 17mg 0%
Sugar 3.03g 0.5g N/A
Trans fat 0.034g 0g N/A
Tryptophan 0.118mg 0.012mg 0%
Threonine 0.407mg 0.054mg 0%
Isoleucine 0.431mg 0.052mg 0%
Leucine 0.775mg 0.096mg 0%
Lysine 0.449mg 0.059mg 0%
Methionine 0.24mg 0.021mg 0%
Phenylalanine 0.402mg 0.071mg 0%
Valine 0.47mg 0.062mg 0%
Histidine 0.265mg 0.034mg 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
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +537.9%
Contains more FatsFats +4005.9%
Contains more OtherOther +96.3%
Contains more CarbsCarbs +305.8%
~equal in Water ~69.6g

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +36116.7%
Contains more Poly. FatPolyunsaturated fat +3873.7%
Contains less Sat. FatSaturated fat -97.3%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.