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

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How are omelette and kung Pao chicken different?

  • Omelette is higher in choline, selenium, vitamin B12, vitamin B2, vitamin B5, and vitamin D; however, kung Pao chicken is richer in vitamin B3 and vitamin A.
  • Daily need coverage for cholesterol for omelette is 96% higher.
  • Kung Pao chicken has less cholesterol.
  • Omelette has a lower glycemic index (0) than kung Pao chicken (55).

Egg, whole, cooked, omelet and Restaurant, Chinese, kung pao chicken are the varieties used in this article.

Infographic

Omelette vs Kung Pao chicken 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
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%
Contains more CalciumCalcium +140%
Contains more IronIron +94.7%
Contains more ZincZinc +47.3%
Contains more PhosphorusPhosphorus +77.7%
Contains less SodiumSodium -61.4%
Contains more SeleniumSelenium +218.5%
Contains more MagnesiumMagnesium +118.2%
Contains more PotassiumPotassium +86.3%
Contains more CopperCopper +15.9%
Contains more ManganeseManganese +966.7%

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 0% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
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%
Contains more Vitamin AVitamin A +164.6%
Contains more Vitamin EVitamin E +26.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +601.8%
Contains more Vitamin B5Vitamin B5 +157.8%
Contains more Vitamin B12Vitamin B12 +590.9%
Contains more FolateFolate +143.8%
Contains more CholineCholine +562%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +4207.8%
Contains more Vitamin B6Vitamin B6 +69.9%
Contains more Vitamin KVitamin K +202.2%
~equal in Vitamin B1 ~0.032mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
10% 7% 7% 75%
Protein: 9.76 g
Fats: 6.98 g
Carbs: 6.87 g
Water: 74.78 g
Other: 1.61 g
Contains more FatsFats +67%
Contains more CarbsCarbs +973.4%
Contains more OtherOther +61%
~equal in Protein ~9.76g
~equal in Water ~74.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
21% 33% 46%
Saturated fat: Sat. Fat 1.352 g
Monounsaturated fat: Mono. Fat 2.173 g
Polyunsaturated fat: Poly. Fat 3.02 g
Contains more Mono. FatMonounsaturated fat +122.9%
Contains less Sat. FatSaturated fat -59.3%
Contains more Poly. FatPolyunsaturated fat +11.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
46% 33% 11% 10%
Starch: 2.53 g
Sucrose: 1.86 g
Glucose: 0.63 g
Fructose: 0.54 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +103.2%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Omelette Kung Pao chicken
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Omelette Kung Pao chicken DV% diff.
Cholesterol 313mg 26mg 96%
Choline 247.6mg 37.4mg 38%
Selenium 25.8µg 8.1µg 32%
Vitamin B12 0.76µg 0.11µg 27%
Vitamin B2 0.386mg 0.055mg 25%
Vitamin B3 0.064mg 2.757mg 17%
Vitamin B5 1.289mg 0.5mg 16%
Vitamin A 172µg 65µg 12%
Sodium 155mg 402mg 11%
Manganese 0.024mg 0.256mg 10%
Phosphorus 167mg 94mg 10%
Saturated fat 3.319g 1.352g 9%
Vitamin D 69IU 0IU 9%
Iron 1.48mg 0.76mg 9%
Vitamin D 1.7µg 0µg 9%
Vitamin B6 0.143mg 0.243mg 8%
Vitamin K 4.5µg 13.6µg 8%
Vitamin C 0mg 7.1mg 8%
Monounsaturated fat 4.843g 2.173g 7%
Fats 11.66g 6.98g 7%
Folate 39µg 16µg 6%
Fiber 0g 1.5g 6%
Potassium 117mg 218mg 3%
Calcium 48mg 20mg 3%
Magnesium 11mg 24mg 3%
Zinc 1.09mg 0.74mg 3%
Vitamin E 1.29mg 1.02mg 2%
Polyunsaturated fat 2.712g 3.02g 2%
Carbs 0.64g 6.87g 2%
Protein 10.57g 9.76g 2%
Fructose 0g 0.54g 1%
Calories 154kcal 129kcal 1%
Starch 2.53g 1%
Copper 0.063mg 0.073mg 1%
Net carbs 0.64g 5.37g N/A
Sugar 0.31g 3.03g N/A
Vitamin B1 0.034mg 0.032mg 0%
Trans fat 0.709g 0.034g N/A
Tryptophan 0.14mg 0.118mg 0%
Threonine 0.467mg 0.407mg 0%
Isoleucine 0.565mg 0.431mg 0%
Leucine 0.913mg 0.775mg 0%
Lysine 0.767mg 0.449mg 0%
Methionine 0.319mg 0.24mg 0%
Phenylalanine 0.572mg 0.402mg 0%
Valine 0.722mg 0.47mg 0%
Histidine 0.26mg 0.265mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0.049g 0.003g N/A
Omega-3 - ALA 0.244g N/A
Omega-3 - DPA 0.006g 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 0.015g 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
Omelette Kung Pao chicken
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
45%
Omelette
23%
Kung Pao chicken
Minerals Daily Need Coverage Score
37%
Omelette
29%
Kung Pao chicken

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 2.72g)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 247mg)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 55)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Kung Pao chicken
Kung Pao chicken is lower in Cholesterol (difference - 287mg)
Which food is lower in Saturated fat?
Kung Pao chicken
Kung Pao chicken is lower in Saturated fat (difference - 1.967g)
Which food is cheaper?
Kung Pao chicken
Kung Pao chicken is cheaper (difference - $1)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/nutrients
  2. Kung Pao chicken - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167676/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.