Swordfish vs. Kung Pao chicken — In-Depth Nutrition Comparison
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Significant differences between swordfish and kung Pao chicken
- Swordfish has more vitamin D, selenium, vitamin B12, vitamin B3, phosphorus, and vitamin B6; however, kung Pao chicken is richer in vitamin A and vitamin K.
- Swordfish covers your daily vitamin D needs 111% more than kung Pao chicken.
- Kung Pao chicken has 15 times less vitamin B12 than swordfish. Swordfish has 1.62µg of vitamin B12, while kung Pao chicken has 0.11µg.
- Kung Pao chicken contains less cholesterol.
- Kung Pao chicken has a higher glycemic index. The glycemic index of kung Pao chicken is 55, while the glycemic index of swordfish is 0.
Specific food types used in this comparison are Fish, swordfish, cooked, dry heat and Restaurant, Chinese, kung pao chicken.
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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 MagnesiumMagnesium | +45.8% |
| Contains more PotassiumPotassium | +128.9% |
| Contains more PhosphorusPhosphorus | +223.4% |
| Contains less SodiumSodium | -75.9% |
| Contains more SeleniumSelenium | +745.7% |
| Contains more CalciumCalcium | +233.3% |
| Contains more IronIron | +68.9% |
| Contains more CopperCopper | +58.7% |
| Contains more ManganeseManganese | +1869.2% |
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.
| Contains more Vitamin EVitamin E | +136.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +178.1% |
| Contains more Vitamin B2Vitamin B2 | +14.5% |
| Contains more Vitamin B3Vitamin B3 | +235.7% |
| Contains more Vitamin B6Vitamin B6 | +153.1% |
| Contains more Vitamin B12Vitamin B12 | +1372.7% |
| Contains more CholineCholine | +107.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +51.2% |
| Contains more Vitamin B5Vitamin B5 | +19.9% |
| Contains more Vitamin KVitamin K | +13500% |
| Contains more FolateFolate | +700% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Protein:
9.76 g
Fats:
6.98 g
Carbs:
6.87 g
Water:
74.78 g
Other:
1.61 g
| Contains more ProteinProtein | +140.3% |
| Contains more FatsFats | +13.6% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +347.2% |
~equal in
Water
~74.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.911 g
Monounsaturated fat:
Mono. Fat
3.544 g
Polyunsaturated fat:
Poly. Fat
1.368 g
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 | +63.1% |
| Contains less Sat. FatSaturated fat | -29.3% |
| Contains more Poly. FatPolyunsaturated fat | +120.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 68.5µg | 8.1µg | 110% |
| Vitamin D | 16.6µg | 0µg | 83% |
| Vitamin D | 666IU | 0IU | 83% |
| Vitamin B12 | 1.62µg | 0.11µg | 63% |
| Vitamin B3 | 9.254mg | 2.757mg | 41% |
| Phosphorus | 304mg | 94mg | 30% |
| Vitamin B6 | 0.615mg | 0.243mg | 29% |
| Protein | 23.45g | 9.76g | 27% |
| Cholesterol | 78mg | 26mg | 17% |
| Sodium | 97mg | 402mg | 13% |
| Manganese | 0.013mg | 0.256mg | 11% |
| Polyunsaturated fat | 1.368g | 3.02g | 11% |
| Vitamin K | 0.1µg | 13.6µg | 11% |
| Vitamin E | 2.41mg | 1.02mg | 9% |
| Vitamin C | 0mg | 7.1mg | 8% |
| Potassium | 499mg | 218mg | 8% |
| Choline | 77.5mg | 37.4mg | 7% |
| Fiber | 0g | 1.5g | 6% |
| Vitamin B1 | 0.089mg | 0.032mg | 5% |
| Folate | 2µg | 16µg | 4% |
| Iron | 0.45mg | 0.76mg | 4% |
| Copper | 0.046mg | 0.073mg | 3% |
| Magnesium | 35mg | 24mg | 3% |
| Saturated fat | 1.911g | 1.352g | 3% |
| Monounsaturated fat | 3.544g | 2.173g | 3% |
| Calories | 172kcal | 129kcal | 2% |
| Vitamin B5 | 0.417mg | 0.5mg | 2% |
| Vitamin A | 43µg | 65µg | 2% |
| Carbs | 0g | 6.87g | 2% |
| Vitamin B2 | 0.063mg | 0.055mg | 1% |
| Fructose | 0.54g | 1% | |
| Starch | 2.53g | 1% | |
| Calcium | 6mg | 20mg | 1% |
| Fats | 7.93g | 6.98g | 1% |
| Net carbs | 0g | 5.37g | N/A |
| Sugar | 0g | 3.03g | N/A |
| Zinc | 0.78mg | 0.74mg | 0% |
| Trans fat | 0.056g | 0.034g | N/A |
| Tryptophan | 0.265mg | 0.118mg | 0% |
| Threonine | 1.035mg | 0.407mg | 0% |
| Isoleucine | 1.088mg | 0.431mg | 0% |
| Leucine | 1.919mg | 0.775mg | 0% |
| Lysine | 2.168mg | 0.449mg | 0% |
| Methionine | 0.699mg | 0.24mg | 0% |
| Phenylalanine | 0.922mg | 0.402mg | 0% |
| Valine | 1.216mg | 0.47mg | 0% |
| Histidine | 0.695mg | 0.265mg | 0% |
| Omega-3 - EPA | 0.127g | 0.003g | N/A |
| Omega-3 - DHA | 0.772g | 0.003g | N/A |
| Omega-3 - ALA | 0.244g | N/A | |
| Omega-3 - DPA | 0.168g | 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 | 0.022g | 0.005g | N/A |
| Omega-6 - Linoleic acid | 2.688g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
72%
23%
Minerals Daily Need Coverage Score
64%
29%
Comparison summary
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 3.03g)
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 305mg)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 55)
Which food is lower in Cholesterol?
Kung Pao chicken is lower in Cholesterol (difference - 52mg)
Which food is lower in Saturated fat?
Kung Pao chicken is lower in Saturated fat (difference - 0.559g)
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.
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.