Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Kanpyo
  5. Compare
  6. Kanpyo vs. Okra

Kanpyo vs. Okra — In-Depth Nutrition Comparison

Compare

A recap on differences between Kanpyo and Okra

  • Kanpyo is higher in Iron, Zinc, Vitamin B5, Potassium, Copper, Fiber, Vitamin B6, Calcium, and Phosphorus, yet Okra is higher in Vitamin C.
  • Kanpyo covers your daily Iron needs 56% more than Okra.
  • Kanpyo contains 10 times more Vitamin B5 than Okra. While Kanpyo contains 2.553mg of Vitamin B5, Okra contains only 0.245mg.

Food varieties used in this article are Kanpyo, (dried gourd strips) and Okra, raw.

Infographic

Kanpyo vs Okra 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.
Kanpyo
Kanpyo
9
:
1
Okra
Okra
Contains more Calcium +241.5%
Contains more Iron +725.8%
Contains more Magnesium +119.3%
Contains more Phosphorus +208.2%
Contains more Potassium +429.1%
Contains more Zinc +910.3%
Contains more Copper +297.2%
Contains more Manganese +44.3%
Contains more Selenium +271.4%
Contains less Sodium -53.3%
Kanpyo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 85% 192% 90% 81% 140% 2% 160% 145% 149% 15%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Calcium +241.5%
Contains more Iron +725.8%
Contains more Magnesium +119.3%
Contains more Phosphorus +208.2%
Contains more Potassium +429.1%
Contains more Zinc +910.3%
Contains more Copper +297.2%
Contains more Manganese +44.3%
Contains more Selenium +271.4%
Contains less Sodium -53.3%

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.
Kanpyo
Kanpyo
4
:
6
Okra
Okra
Contains more Vitamin B3 +190%
Contains more Vitamin B5 +942%
Contains more Vitamin B6 +147.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +11400%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +36.4%
Equal in Folate - 60
Kanpyo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 1% 0% 11% 55% 154% 123% 46% 0% 0%
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Contains more Vitamin B3 +190%
Contains more Vitamin B5 +942%
Contains more Vitamin B6 +147.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +11400%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +36.4%
Equal in Folate - 60

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kanpyo
Kanpyo
4
:
1
Okra
Okra
Contains more Protein +344.6%
Contains more Fats +194.7%
Contains more Carbs +772.9%
Contains more Other +589.4%
Contains more Water +348.6%
Kanpyo
9% 65% 20% 6%
Protein: 8.58 g
Fats: 0.56 g
Carbs: 65.03 g
Water: 19.97 g
Other: 5.86 g
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Contains more Protein +344.6%
Contains more Fats +194.7%
Contains more Carbs +772.9%
Contains more Other +589.4%
Contains more Water +348.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kanpyo
Kanpyo
2
:
1
Okra
Okra
Contains more Monounsaturated Fat +505.9%
Contains more Polyunsaturated fat +803.7%
Contains less Saturated Fat -42.2%
Kanpyo
11% 26% 62%
Saturated Fat: 0.045 g
Monounsaturated Fat: 0.103 g
Polyunsaturated fat: 0.244 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +505.9%
Contains more Polyunsaturated fat +803.7%
Contains less Saturated Fat -42.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kanpyo Okra Opinion
Net carbs 55.23g 4.25g Kanpyo
Protein 8.58g 1.93g Kanpyo
Fats 0.56g 0.19g Kanpyo
Carbs 65.03g 7.45g Kanpyo
Calories 258kcal 33kcal Kanpyo
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g Kanpyo
Fiber 9.8g 3.2g Kanpyo
Calcium 280mg 82mg Kanpyo
Iron 5.12mg 0.62mg Kanpyo
Magnesium 125mg 57mg Kanpyo
Phosphorus 188mg 61mg Kanpyo
Potassium 1582mg 299mg Kanpyo
Sodium 15mg 7mg Okra
Zinc 5.86mg 0.58mg Kanpyo
Copper 0.433mg 0.109mg Kanpyo
Manganese 1.137mg 0.788mg Kanpyo
Selenium 2.6µg 0.7µg Kanpyo
Vitamin A 0IU 716IU Okra
Vitamin A RAE 36µg Okra
Vitamin E 0.27mg Okra
Vitamin C 0.2mg 23mg Okra
Vitamin B1 0mg 0.2mg Okra
Vitamin B2 0.044mg 0.06mg Okra
Vitamin B3 2.9mg 1mg Kanpyo
Vitamin B5 2.553mg 0.245mg Kanpyo
Vitamin B6 0.532mg 0.215mg Kanpyo
Folate 61µg 60µg Kanpyo
Vitamin K 31.3µg Okra
Tryptophan 0.017mg Okra
Threonine 0.065mg Okra
Isoleucine 0.069mg Okra
Leucine 0.105mg Okra
Lysine 0.081mg Okra
Methionine 0.021mg Okra
Phenylalanine 0.065mg Okra
Valine 0.091mg Okra
Histidine 0.031mg Okra
Saturated Fat 0.045g 0.026g Okra
Monounsaturated Fat 0.103g 0.017g Kanpyo
Polyunsaturated fat 0.244g 0.027g Kanpyo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kanpyo Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Kanpyo
Kanpyo vs
Kanpyo
Kanpyo vs
Kanpyo
Kanpyo vs
Okra
Okra vs Cucumber
Cucumber
Okra
Okra vs Eggplant
Eggplant
Okra
Okra vs Tomato
Tomato

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
32%
Kanpyo
33%
Okra
Minerals Daily Need Coverage Score
105%
Kanpyo
30%
Okra

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.019g)
Which food is lower in Sugar?
Kanpyo
Kanpyo is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Kanpyo
Kanpyo is lower in glycemic index (difference - 0)
Which food is cheaper?
Kanpyo
Kanpyo is cheaper (difference - $1)
Which food is richer in minerals?
Kanpyo
Kanpyo is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Kanpyo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169241/nutrients
  2. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.