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  6. Tofu vs. Kung Pao chicken

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

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A recap on differences between tofu and kung Pao chicken

  • Tofu is higher in calcium, manganese, copper, iron, selenium, and phosphorus, yet kung Pao chicken is higher in vitamin A, vitamin B3, and vitamin B6.
  • Tofu covers your daily calcium needs 66% more than kung Pao chicken.
  • Tofu contains 5 times more copper than kung Pao chicken. While tofu contains 0.378mg of copper, kung Pao chicken contains only 0.073mg.
  • The amount of sodium in tofu is lower.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Restaurant, Chinese, kung pao chicken.

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
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 +141.7%
Contains more CalciumCalcium +3315%
Contains more IronIron +250%
Contains more CopperCopper +417.8%
Contains more ZincZinc +112.2%
Contains more PhosphorusPhosphorus +102.1%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +361.3%
Contains more SeleniumSelenium +114.8%
~equal in Potassium ~218mg

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
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 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 B1Vitamin B1 +393.8%
Contains more Vitamin B2Vitamin B2 +85.5%
Contains more FolateFolate +81.3%
Contains more Vitamin CVitamin C +3450%
Contains more Vitamin B3Vitamin B3 +623.6%
Contains more Vitamin B5Vitamin B5 +275.9%
Contains more Vitamin B6Vitamin B6 +164.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Kung Pao chicken DV% diff.
Calcium 683mg 20mg 66%
Manganese 1.181mg 0.256mg 40%
Copper 0.378mg 0.073mg 34%
Iron 2.66mg 0.76mg 24%
Selenium 17.4µg 8.1µg 17%
Sodium 14mg 402mg 17%
Protein 17.27g 9.76g 15%
Vitamin B3 0.381mg 2.757mg 15%
Phosphorus 190mg 94mg 14%
Polyunsaturated fat 4.921g 3.02g 13%
Vitamin B6 0.092mg 0.243mg 12%
Vitamin K 13.6µg 11%
Vitamin B1 0.158mg 0.032mg 11%
Cholesterol 0mg 26mg 9%
Zinc 1.57mg 0.74mg 8%
Magnesium 58mg 24mg 8%
Vitamin C 0.2mg 7.1mg 8%
Choline 37.4mg 7%
Vitamin A 65µg 7%
Vitamin E 1.02mg 7%
Vitamin B5 0.133mg 0.5mg 7%
Vitamin B12 0µg 0.11µg 5%
Vitamin B2 0.102mg 0.055mg 4%
Folate 29µg 16µg 3%
Fiber 2.3g 1.5g 3%
Fats 8.72g 6.98g 3%
Monounsaturated fat 1.925g 2.173g 1%
Fructose 0.54g 1%
Calories 144kcal 129kcal 1%
Starch 2.53g 1%
Potassium 237mg 218mg 1%
Carbs 2.78g 6.87g 1%
Net carbs 0.48g 5.37g N/A
Sugar 3.03g N/A
Trans fat 0g 0.034g N/A
Saturated fat 1.261g 1.352g 0%
Tryptophan 0.235mg 0.118mg 0%
Threonine 0.785mg 0.407mg 0%
Isoleucine 0.849mg 0.431mg 0%
Leucine 1.392mg 0.775mg 0%
Lysine 0.883mg 0.449mg 0%
Methionine 0.211mg 0.24mg 0%
Phenylalanine 0.835mg 0.402mg 0%
Valine 0.87mg 0.47mg 0%
Histidine 0.431mg 0.265mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.003g N/A
Omega-3 - ALA 0.244g N/A
Omega-3 - DPA 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 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 +76.9%
Contains more FatsFats +24.9%
Contains more CarbsCarbs +147.1%
Contains more OtherOther +15%
~equal in Water ~74.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 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 Poly. FatPolyunsaturated fat +62.9%
Contains more Mono. FatMonounsaturated fat +12.9%
~equal in Saturated fat ~1.352g

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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/172475/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.