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

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What are the main differences between zucchini and kung Pao chicken?

  • Zucchini is richer in vitamin C, while kung Pao chicken is higher in vitamin A, vitamin B3, selenium, phosphorus, vitamin K, and vitamin B6.
  • Kung Pao chicken's daily need coverage for vitamin A is 22% higher.
  • Kung Pao chicken has 3 times less vitamin C than zucchini. Zucchini has 17.9mg of vitamin C, while kung Pao chicken has 7.1mg.
  • Zucchini is lower in saturated fat.
  • Kung Pao chicken has a higher glycemic index (55) than zucchini (15).

We used Squash, summer, zucchini, includes skin, raw and Restaurant, Chinese, kung pao chicken types in this comparison.

Infographic

Zucchini 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
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 PotassiumPotassium +19.7%
Contains less SodiumSodium -98%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +25%
Contains more IronIron +105.4%
Contains more CopperCopper +37.7%
Contains more ZincZinc +131.3%
Contains more PhosphorusPhosphorus +147.4%
Contains more ManganeseManganese +44.6%
Contains more SeleniumSelenium +3950%

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.
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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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 +152.1%
Contains more Vitamin B1Vitamin B1 +40.6%
Contains more Vitamin B2Vitamin B2 +70.9%
Contains more FolateFolate +50%
Contains more Vitamin AVitamin A +550%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin B3Vitamin B3 +511.3%
Contains more Vitamin B5Vitamin B5 +145.1%
Contains more Vitamin B6Vitamin B6 +49.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +216.3%
Contains more CholineCholine +293.7%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 WaterWater +26.8%
Contains more ProteinProtein +706.6%
Contains more FatsFats +2081.3%
Contains more CarbsCarbs +120.9%
Contains more OtherOther +182.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 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 -93.8%
Contains more Mono. FatMonounsaturated fat +19654.5%
Contains more Poly. FatPolyunsaturated fat +3218.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
46% 33% 11% 10%
Starch: 2.53 g
Sucrose: 1.86 g
Glucose: 0.63 g
Fructose: 0.54 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +69.8%
Contains more FructoseFructose +155.6%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +3620%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Zucchini Kung Pao chicken DV% diff.
Polyunsaturated fat 0.091g 3.02g 20%
Protein 1.21g 9.76g 17%
Sodium 8mg 402mg 17%
Vitamin B3 0.451mg 2.757mg 14%
Selenium 0.2µg 8.1µg 14%
Vitamin C 17.9mg 7.1mg 12%
Fats 0.32g 6.98g 10%
Cholesterol 0mg 26mg 9%
Phosphorus 38mg 94mg 8%
Vitamin K 4.3µg 13.6µg 8%
Calories 17kcal 129kcal 6%
Saturated fat 0.084g 1.352g 6%
Vitamin B5 0.204mg 0.5mg 6%
Vitamin E 0.12mg 1.02mg 6%
Vitamin A 10µg 65µg 6%
Vitamin B6 0.163mg 0.243mg 6%
Iron 0.37mg 0.76mg 5%
Vitamin B12 0µg 0.11µg 5%
Monounsaturated fat 0.011g 2.173g 5%
Choline 9.5mg 37.4mg 5%
Zinc 0.32mg 0.74mg 4%
Manganese 0.177mg 0.256mg 3%
Vitamin B2 0.094mg 0.055mg 3%
Copper 0.053mg 0.073mg 2%
Fiber 1g 1.5g 2%
Folate 24µg 16µg 2%
Starch 0g 2.53g 1%
Carbs 3.11g 6.87g 1%
Fructose 1.38g 0.54g 1%
Vitamin B1 0.045mg 0.032mg 1%
Potassium 261mg 218mg 1%
Magnesium 18mg 24mg 1%
Net carbs 2.11g 5.37g N/A
Calcium 16mg 20mg 0%
Sugar 2.5g 3.03g N/A
Trans fat 0g 0.034g N/A
Tryptophan 0.01mg 0.118mg 0%
Threonine 0.029mg 0.407mg 0%
Isoleucine 0.044mg 0.431mg 0%
Leucine 0.071mg 0.775mg 0%
Lysine 0.067mg 0.449mg 0%
Methionine 0.018mg 0.24mg 0%
Phenylalanine 0.043mg 0.402mg 0%
Valine 0.054mg 0.47mg 0%
Histidine 0.026mg 0.265mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.003g N/A
Omega-3 - ALA 0.061g 0.244g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0g 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.005g N/A
Omega-6 - Eicosadienoic acid 0g 0.005g N/A
Omega-6 - Linoleic acid 0.03g 2.688g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini 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
15%
Zucchini
23%
Kung Pao chicken
Minerals Daily Need Coverage Score
12%
Zucchini
29%
Kung Pao chicken

Comparison summary

Which food is lower in Cholesterol?
Zucchini
Zucchini is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 394mg)
Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 1.268g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 40)
Which food is cheaper?
Kung Pao chicken
Kung Pao chicken is cheaper (difference - $0.4)
Which food is richer in minerals?
Kung Pao chicken
Kung Pao chicken is relatively richer in minerals
Which food is richer in vitamins?
Kung Pao chicken
Kung Pao chicken is relatively richer in vitamins

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.