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, Phosphorus, and Vitamin B1, yet Kung Pao chicken is higher in 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.
Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Restaurant, Chinese, kung pao chicken.
Infographic
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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
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Calcium
+3315%
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Iron
+250%
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Magnesium
+141.7%
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Phosphorus
+102.1%
Contains
less
Sodium
-96.5%
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Zinc
+112.2%
Contains
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Copper
+417.8%
Contains
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Manganese
+361.3%
Contains
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Selenium
+114.8%
Equal in Potassium - 218
Contains
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Calcium
+3315%
Contains
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Iron
+250%
Contains
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Magnesium
+141.7%
Contains
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Phosphorus
+102.1%
Contains
less
Sodium
-96.5%
Contains
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Zinc
+112.2%
Contains
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Copper
+417.8%
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Manganese
+361.3%
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Selenium
+114.8%
Equal in Potassium - 218
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.
3
Contains
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Vitamin B1
+393.8%
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Vitamin B2
+85.5%
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Folate
+81.3%
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Vitamin A
+682.5%
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Vitamin C
+3450%
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Vitamin B3
+623.6%
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Vitamin B5
+275.9%
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Vitamin B6
+164.1%
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Vitamin B12
+∞%
Contains
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Vitamin B1
+393.8%
Contains
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Vitamin B2
+85.5%
Contains
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Folate
+81.3%
Contains
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Vitamin A
+682.5%
Contains
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Vitamin C
+3450%
Contains
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Vitamin B3
+623.6%
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Vitamin B5
+275.9%
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Vitamin B6
+164.1%
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+76.9%
Contains
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Fats
+24.9%
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Carbs
+147.1%
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Other
+15%
Equal in Water - 74.78
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
Protein:
9.76 g
Fats:
6.98 g
Carbs:
6.87 g
Water:
74.78 g
Other:
1.61 g
Contains
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Protein
+76.9%
Contains
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Fats
+24.9%
Contains
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Carbs
+147.1%
Contains
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Other
+15%
Equal in Water - 74.78
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+62.9%
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Monounsaturated Fat
+12.9%
Equal in Saturated Fat - 1.352
Saturated Fat:
1.261 g
Monounsaturated Fat:
1.925 g
Polyunsaturated fat:
4.921 g
Saturated Fat:
1.352 g
Monounsaturated Fat:
2.173 g
Polyunsaturated fat:
3.02 g
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Polyunsaturated fat
+62.9%
Contains
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Monounsaturated Fat
+12.9%
Equal in Saturated Fat - 1.352
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sugar | |||
Lower in Sodium | |||
Lower in Cholesterol | |||
Lower in Saturated Fat | |||
Lower in Glycemic Index | |||
Rich in minerals | |||
Rich in vitamins | |||
Lower in price | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 0.48g | 5.37g | |
Protein | 17.27g | 9.76g | |
Fats | 8.72g | 6.98g | |
Carbs | 2.78g | 6.87g | |
Calories | 144kcal | 129kcal | |
Starch | 2.53g | ||
Fructose | 0.54g | ||
Sugar | 3.03g | ||
Fiber | 2.3g | 1.5g | |
Calcium | 683mg | 20mg | |
Iron | 2.66mg | 0.76mg | |
Magnesium | 58mg | 24mg | |
Phosphorus | 190mg | 94mg | |
Potassium | 237mg | 218mg | |
Sodium | 14mg | 402mg | |
Zinc | 1.57mg | 0.74mg | |
Copper | 0.378mg | 0.073mg | |
Manganese | 1.181mg | 0.256mg | |
Selenium | 17.4µg | 8.1µg | |
Vitamin A | 166IU | 1299IU | |
Vitamin A RAE | 65µg | ||
Vitamin E | 1.02mg | ||
Vitamin C | 0.2mg | 7.1mg | |
Vitamin B1 | 0.158mg | 0.032mg | |
Vitamin B2 | 0.102mg | 0.055mg | |
Vitamin B3 | 0.381mg | 2.757mg | |
Vitamin B5 | 0.133mg | 0.5mg | |
Vitamin B6 | 0.092mg | 0.243mg | |
Folate | 29µg | 16µg | |
Vitamin B12 | 0µg | 0.11µg | |
Vitamin K | 13.6µg | ||
Tryptophan | 0.235mg | 0.118mg | |
Threonine | 0.785mg | 0.407mg | |
Isoleucine | 0.849mg | 0.431mg | |
Leucine | 1.392mg | 0.775mg | |
Lysine | 0.883mg | 0.449mg | |
Methionine | 0.211mg | 0.24mg | |
Phenylalanine | 0.835mg | 0.402mg | |
Valine | 0.87mg | 0.47mg | |
Histidine | 0.431mg | 0.265mg | |
Cholesterol | 0mg | 26mg | |
Trans Fat | 0g | 0.034g | |
Saturated Fat | 1.261g | 1.352g | |
Omega-3 - DHA | 0.003g | ||
Omega-3 - EPA | 0.003g | ||
Omega-3 - DPA | 0.004g | ||
Monounsaturated Fat | 1.925g | 2.173g | |
Polyunsaturated fat | 4.921g | 3.02g | |
Omega-6 - Eicosadienoic acid | 0.005g | ||
Omega-6 - Linoleic acid | 2.688g | ||
Omega-6 - Gamma-linoleic acid | 0.002g | ||
Omega-3 - ALA | 0.244g | ||
Omega-6 - Dihomo-gamma-linoleic acid | 0.005g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
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
11%
28%
Minerals Daily Need Coverage Score
87%
29%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 3.03g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 388mg)
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 26mg)
Which food is lower in Saturated Fat?
Tofu is lower in Saturated Fat (difference - 0.091g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Kung Pao chicken is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)