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  6. Tofu vs. Kung Pao chicken

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

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What are the main differences between Tofu and Kung Pao chicken?

  • Tofu is richer in Iron, Calcium, Manganese, and Copper, while Kung Pao chicken is higher in Vitamin B3, Vitamin B6, Vitamin K, and Vitamin B5.
  • Tofu's daily need coverage for Iron is 58% higher.
  • Kung Pao chicken has 18 times less Calcium than Tofu. Tofu has 350mg of Calcium, while Kung Pao chicken has 20mg.
  • Tofu is lower in Sodium.

We used Tofu, raw, regular, prepared with calcium sulfate and Restaurant, Chinese, kung pao chicken types in this comparison.

Infographic

Tofu 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.
Tofu
Tofu
9
:
1
Kung Pao chicken
Kung Pao chicken
Contains more Calcium +1650%
Contains more Iron +605.3%
Contains more Magnesium +25%
Contains less Sodium -98.3%
Contains more Copper +164.4%
Contains more Manganese +136.3%
Contains more Potassium +80.2%
Equal in Phosphorus - 94
Equal in Zinc - 0.74
Equal in Selenium - 8.1
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Kung Pao chicken
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 29% 18% 41% 20% 53% 21% 25% 34% 45%
Contains more Calcium +1650%
Contains more Iron +605.3%
Contains more Magnesium +25%
Contains less Sodium -98.3%
Contains more Copper +164.4%
Contains more Manganese +136.3%
Contains more Potassium +80.2%
Equal in Phosphorus - 94
Equal in Zinc - 0.74
Equal in Selenium - 8.1

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.
Tofu
Tofu
1
:
10
Kung Pao chicken
Kung Pao chicken
Contains more Vitamin B1 +153.1%
Contains more Vitamin A +1428.2%
Contains more Vitamin E +10100%
Contains more Vitamin C +7000%
Contains more Vitamin B3 +1313.8%
Contains more Vitamin B5 +635.3%
Contains more Vitamin B6 +417%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +466.7%
Equal in Vitamin B2 - 0.055
Equal in Folate - 16
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Kung Pao chicken
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 78% 21% 0% 24% 8% 13% 52% 30% 57% 12% 14% 34%
Contains more Vitamin B1 +153.1%
Contains more Vitamin A +1428.2%
Contains more Vitamin E +10100%
Contains more Vitamin C +7000%
Contains more Vitamin B3 +1313.8%
Contains more Vitamin B5 +635.3%
Contains more Vitamin B6 +417%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +466.7%
Equal in Vitamin B2 - 0.055
Equal in Folate - 16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
:
4
Kung Pao chicken
Kung Pao chicken
Contains more Water +13.1%
Contains more Protein +20.8%
Contains more Fats +46%
Contains more Carbs +267.4%
Contains more Other +123.6%
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Kung Pao chicken
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 Water +13.1%
Contains more Protein +20.8%
Contains more Fats +46%
Contains more Carbs +267.4%
Contains more Other +123.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
:
2
Kung Pao chicken
Kung Pao chicken
Contains less Saturated Fat -48.9%
Contains more Monounsaturated Fat +105.8%
Contains more Polyunsaturated fat +11.9%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Kung Pao chicken
21% 33% 46%
Saturated Fat: 1.352 g
Monounsaturated Fat: 2.173 g
Polyunsaturated fat: 3.02 g
Contains less Saturated Fat -48.9%
Contains more Monounsaturated Fat +105.8%
Contains more Polyunsaturated fat +11.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Kung Pao chicken Opinion
Net carbs 1.57g 5.37g Kung Pao chicken
Protein 8.08g 9.76g Kung Pao chicken
Fats 4.78g 6.98g Kung Pao chicken
Carbs 1.87g 6.87g Kung Pao chicken
Calories 76kcal 129kcal Kung Pao chicken
Starch 2.53g Kung Pao chicken
Fructose 0.54g Kung Pao chicken
Sugar 0.62g 3.03g Tofu
Fiber 0.3g 1.5g Kung Pao chicken
Calcium 350mg 20mg Tofu
Iron 5.36mg 0.76mg Tofu
Magnesium 30mg 24mg Tofu
Phosphorus 97mg 94mg Tofu
Potassium 121mg 218mg Kung Pao chicken
Sodium 7mg 402mg Tofu
Zinc 0.8mg 0.74mg Tofu
Copper 0.193mg 0.073mg Tofu
Manganese 0.605mg 0.256mg Tofu
Selenium 8.9µg 8.1µg Tofu
Vitamin A 85IU 1299IU Kung Pao chicken
Vitamin A RAE 65µg Kung Pao chicken
Vitamin E 0.01mg 1.02mg Kung Pao chicken
Vitamin C 0.1mg 7.1mg Kung Pao chicken
Vitamin B1 0.081mg 0.032mg Tofu
Vitamin B2 0.052mg 0.055mg Kung Pao chicken
Vitamin B3 0.195mg 2.757mg Kung Pao chicken
Vitamin B5 0.068mg 0.5mg Kung Pao chicken
Vitamin B6 0.047mg 0.243mg Kung Pao chicken
Folate 15µg 16µg Kung Pao chicken
Vitamin B12 0µg 0.11µg Kung Pao chicken
Vitamin K 2.4µg 13.6µg Kung Pao chicken
Tryptophan 0.12mg 0.118mg Tofu
Threonine 0.402mg 0.407mg Kung Pao chicken
Isoleucine 0.435mg 0.431mg Tofu
Leucine 0.713mg 0.775mg Kung Pao chicken
Lysine 0.452mg 0.449mg Tofu
Methionine 0.108mg 0.24mg Kung Pao chicken
Phenylalanine 0.428mg 0.402mg Tofu
Valine 0.446mg 0.47mg Kung Pao chicken
Histidine 0.221mg 0.265mg Kung Pao chicken
Cholesterol 0mg 26mg Tofu
Trans Fat 0g 0.034g Tofu
Saturated Fat 0.691g 1.352g Tofu
Omega-3 - DHA 0g 0.003g Kung Pao chicken
Omega-3 - EPA 0g 0.003g Kung Pao chicken
Omega-3 - DPA 0g 0.004g Kung Pao chicken
Monounsaturated Fat 1.056g 2.173g Kung Pao chicken
Polyunsaturated fat 2.699g 3.02g Kung Pao chicken
Omega-6 - Eicosadienoic acid 0.005g Kung Pao chicken
Omega-6 - Linoleic acid 2.688g Kung Pao chicken
Omega-6 - Gamma-linoleic acid 0.002g Kung Pao chicken
Omega-3 - ALA 0.244g Kung Pao chicken
Omega-6 - Dihomo-gamma-linoleic acid 0.005g Kung Pao chicken

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Kung Pao chicken
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
6%
Tofu
28%
Kung Pao chicken
Minerals Daily Need Coverage Score
59%
Tofu
29%
Kung Pao chicken

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.41g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 395mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 26mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.661g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
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 ($)

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.