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

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

  • Quinoa is richer in manganese, copper, magnesium, and iron, while kung Pao chicken is higher in vitamin A, vitamin B3, vitamin K, selenium, and vitamin B6.
  • Kung Pao chicken's daily need coverage for vitamin A is 26% higher.
  • Kung Pao chicken has 3 times less magnesium than quinoa. Quinoa has 64mg of magnesium, while kung Pao chicken has 24mg.
  • Quinoa is lower in sodium.

We used Quinoa, cooked and Restaurant, Chinese, kung pao chicken types in this comparison.

Infographic

Quinoa 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.
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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 MagnesiumMagnesium +166.7%
Contains more IronIron +96.1%
Contains more CopperCopper +163%
Contains more ZincZinc +47.3%
Contains more PhosphorusPhosphorus +61.7%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +146.5%
Contains more CalciumCalcium +17.6%
Contains more PotassiumPotassium +26.7%
Contains more SeleniumSelenium +189.3%

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.
Quinoa
3
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% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 B1Vitamin B1 +234.4%
Contains more Vitamin B2Vitamin B2 +100%
Contains more FolateFolate +162.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +61.9%
Contains more Vitamin B3Vitamin B3 +569.2%
Contains more Vitamin B6Vitamin B6 +97.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +62.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 CarbsCarbs +210%
Contains more ProteinProtein +121.8%
Contains more FatsFats +263.5%
Contains more OtherOther +109.1%
~equal in Water ~74.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 less Sat. FatSaturated fat -82.9%
Contains more Mono. FatMonounsaturated fat +311.6%
Contains more Poly. FatPolyunsaturated fat +180.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Quinoa
1
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 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 +596.8%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
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.
Quinoa Kung Pao chicken
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Quinoa Kung Pao chicken DV% diff.
Sodium 7mg 402mg 17%
Manganese 0.631mg 0.256mg 16%
Vitamin B3 0.412mg 2.757mg 15%
Copper 0.192mg 0.073mg 13%
Polyunsaturated fat 1.078g 3.02g 13%
Protein 4.4g 9.76g 11%
Vitamin K 0µg 13.6µg 11%
Vitamin B5 0.5mg 10%
Selenium 2.8µg 8.1µg 10%
Magnesium 64mg 24mg 10%
Vitamin B6 0.123mg 0.243mg 9%
Iron 1.49mg 0.76mg 9%
Cholesterol 0mg 26mg 9%
Vitamin C 0mg 7.1mg 8%
Phosphorus 152mg 94mg 8%
Fats 1.92g 6.98g 8%
Folate 42µg 16µg 7%
Vitamin A 0µg 65µg 7%
Vitamin B1 0.107mg 0.032mg 6%
Starch 17.63g 2.53g 6%
Fiber 2.8g 1.5g 5%
Vitamin B12 0µg 0.11µg 5%
Carbs 21.3g 6.87g 5%
Saturated fat 0.231g 1.352g 5%
Vitamin B2 0.11mg 0.055mg 4%
Monounsaturated fat 0.528g 2.173g 4%
Vitamin E 0.63mg 1.02mg 3%
Choline 23mg 37.4mg 3%
Zinc 1.09mg 0.74mg 3%
Potassium 172mg 218mg 1%
Fructose 0.54g 1%
Calories 120kcal 129kcal 0%
Net carbs 18.5g 5.37g N/A
Calcium 17mg 20mg 0%
Sugar 0.87g 3.03g N/A
Trans fat 0.034g N/A
Tryptophan 0.052mg 0.118mg 0%
Threonine 0.131mg 0.407mg 0%
Isoleucine 0.157mg 0.431mg 0%
Leucine 0.261mg 0.775mg 0%
Lysine 0.239mg 0.449mg 0%
Methionine 0.096mg 0.24mg 0%
Phenylalanine 0.185mg 0.402mg 0%
Valine 0.185mg 0.47mg 0%
Histidine 0.127mg 0.265mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0.015g 0.003g N/A
Omega-3 - ALA 0.244g N/A
Omega-3 - DPA 0g 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 0.005g 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
Quinoa 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
11%
Quinoa
23%
Kung Pao chicken
Minerals Daily Need Coverage Score
38%
Quinoa
29%
Kung Pao chicken

Comparison summary

Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 2.16g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 395mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 1.121g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 2)
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 ($)
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.