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

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How are squid and kung Pao chicken different?

  • Kung Pao chicken contains less vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, zinc, and calcium than squid.
  • Squid covers your daily need for vitamin B12, 220% more than kung Pao chicken.
  • Squid has 31 times more vitamin B2 than kung Pao chicken. Squid has 1.729mg of vitamin B2, while kung Pao chicken has 0.055mg.
  • Kung Pao chicken contains less cholesterol.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Restaurant, Chinese, kung pao chicken types were used in this article.

Infographic

Squid 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.
Squid
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
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 +150%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +192.2%
Contains more IronIron +1326.3%
Contains more CopperCopper +1267.1%
Contains more ZincZinc +367.6%
Contains more PhosphorusPhosphorus +517%
Contains more SeleniumSelenium +1006.2%
Contains less SodiumSodium -46%
Contains more ManganeseManganese +22.5%

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.
Squid
6
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
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 CVitamin C +19.7%
Contains more Vitamin AVitamin A +212.3%
Contains more Vitamin B2Vitamin B2 +3043.6%
Contains more Vitamin B5Vitamin B5 +80%
Contains more Vitamin B12Vitamin B12 +4809.1%
Contains more FolateFolate +50%
Contains more Vitamin B1Vitamin B1 +88.2%
Contains more Vitamin B3Vitamin B3 +25.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.243mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
2
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 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 ProteinProtein +232.8%
Contains more OtherOther +108.7%
Contains more FatsFats +398.6%
Contains more CarbsCarbs +318.9%
Contains more WaterWater +22.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 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 -82.5%
Contains more Mono. FatMonounsaturated fat +1241.4%
Contains more Poly. FatPolyunsaturated fat +1026.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Kung Pao chicken DV% diff.
Vitamin B12 5.4µg 0.11µg 220%
Selenium 89.6µg 8.1µg 148%
Vitamin B2 1.729mg 0.055mg 129%
Iron 10.84mg 0.76mg 126%
Copper 0.998mg 0.073mg 103%
Phosphorus 580mg 94mg 69%
Cholesterol 224mg 26mg 66%
Protein 32.48g 9.76g 45%
Zinc 3.46mg 0.74mg 25%
Polyunsaturated fat 0.268g 3.02g 18%
Calcium 180mg 20mg 16%
Sodium 744mg 402mg 15%
Vitamin A 203µg 65µg 15%
Potassium 637mg 218mg 12%
Vitamin K 13.6µg 11%
Magnesium 60mg 24mg 9%
Fats 1.4g 6.98g 9%
Vitamin B5 0.9mg 0.5mg 8%
Choline 37.4mg 7%
Vitamin E 1.02mg 7%
Fiber 0g 1.5g 6%
Monounsaturated fat 0.162g 2.173g 5%
Saturated fat 0.236g 1.352g 5%
Vitamin B3 2.189mg 2.757mg 4%
Vitamin B6 0.27mg 0.243mg 2%
Manganese 0.209mg 0.256mg 2%
Carbs 1.64g 6.87g 2%
Vitamin C 8.5mg 7.1mg 2%
Folate 24µg 16µg 2%
Fructose 0.54g 1%
Calories 158kcal 129kcal 1%
Starch 2.53g 1%
Vitamin B1 0.017mg 0.032mg 1%
Net carbs 1.64g 5.37g N/A
Sugar 3.03g N/A
Trans fat 0.034g N/A
Tryptophan 0.364mg 0.118mg 0%
Threonine 1.398mg 0.407mg 0%
Isoleucine 1.414mg 0.431mg 0%
Leucine 2.287mg 0.775mg 0%
Lysine 2.427mg 0.449mg 0%
Methionine 0.733mg 0.24mg 0%
Phenylalanine 1.164mg 0.402mg 0%
Valine 1.419mg 0.47mg 0%
Histidine 0.624mg 0.265mg 0%
Omega-3 - EPA 0.078g 0.003g N/A
Omega-3 - DHA 0.132g 0.003g N/A
Omega-3 - ALA 0.244g N/A
Omega-3 - DPA 0.012g 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
Squid 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
104%
Squid
23%
Kung Pao chicken
Minerals Daily Need Coverage Score
185%
Squid
29%
Kung Pao chicken

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 3.03g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 1.116g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 55)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Kung Pao chicken
Kung Pao chicken is lower in Cholesterol (difference - 198mg)
Which food contains less Sodium?
Kung Pao chicken
Kung Pao chicken contains less Sodium (difference - 342mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.