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Collard Greens vs. Kanpyo — In-Depth Nutrition Comparison

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How are Collard Greens and Kanpyo different?

  • Kanpyo has more Zinc, Iron, Vitamin B5, Potassium, Copper, Vitamin B6, Manganese, Magnesium, Fiber, and Phosphorus than Collard Greens.
  • Daily need coverage for Zinc from Kanpyo is 51% higher.

Collards, cooked, boiled, drained, without salt and Kanpyo, (dried gourd strips) are the varieties used in this article.

Infographic

Collard Greens vs Kanpyo 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.
Contains more Calcium +98.6%
Contains more Iron +353.1%
Contains more Magnesium +495.2%
Contains more Phosphorus +487.5%
Contains more Potassium +1252.1%
Contains more Zinc +2447.8%
Contains more Copper +749%
Contains more Manganese +122.9%
Contains more Selenium +420%
Equal in Sodium - 15
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 85% 192% 90% 81% 140% 2% 160% 145% 149% 15%
Contains more Calcium +98.6%
Contains more Iron +353.1%
Contains more Magnesium +495.2%
Contains more Phosphorus +487.5%
Contains more Potassium +1252.1%
Contains more Zinc +2447.8%
Contains more Copper +749%
Contains more Manganese +122.9%
Contains more Selenium +420%
Equal in Sodium - 15

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.
:
4
Kanpyo
Contains more Vitamin A +∞%
Contains more Vitamin C +9000%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +140.9%
Contains more Vitamin B3 +404.3%
Contains more Vitamin B5 +1071.1%
Contains more Vitamin B6 +315.6%
Contains more Folate +281.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 21% 1017%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 1% 0% 11% 55% 154% 123% 46% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +9000%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +140.9%
Contains more Vitamin B3 +404.3%
Contains more Vitamin B5 +1071.1%
Contains more Vitamin B6 +315.6%
Contains more Folate +281.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +28.6%
Contains more Water +351.6%
Contains more Protein +216.6%
Contains more Carbs +1051%
Contains more Other +691.9%
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
9% 65% 20% 6%
Protein: 8.58 g
Fats: 0.56 g
Carbs: 65.03 g
Water: 19.97 g
Other: 5.86 g
Contains more Fats +28.6%
Contains more Water +351.6%
Contains more Protein +216.6%
Contains more Carbs +1051%
Contains more Other +691.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +296.2%
Contains more Polyunsaturated fat +41%
Equal in Saturated Fat - 0.045
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
11% 26% 62%
Saturated Fat: 0.045 g
Monounsaturated Fat: 0.103 g
Polyunsaturated fat: 0.244 g
Contains more Monounsaturated Fat +296.2%
Contains more Polyunsaturated fat +41%
Equal in Saturated Fat - 0.045

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Collard Greens Kanpyo Opinion
Net carbs 1.65g 55.23g Kanpyo
Protein 2.71g 8.58g Kanpyo
Fats 0.72g 0.56g Collard Greens
Carbs 5.65g 65.03g Kanpyo
Calories 33kcal 258kcal Kanpyo
Sugar 0.4g Kanpyo
Fiber 4g 9.8g Kanpyo
Calcium 141mg 280mg Kanpyo
Iron 1.13mg 5.12mg Kanpyo
Magnesium 21mg 125mg Kanpyo
Phosphorus 32mg 188mg Kanpyo
Potassium 117mg 1582mg Kanpyo
Sodium 15mg 15mg
Zinc 0.23mg 5.86mg Kanpyo
Copper 0.051mg 0.433mg Kanpyo
Manganese 0.51mg 1.137mg Kanpyo
Selenium 0.5µg 2.6µg Kanpyo
Vitamin A 7600IU 0IU Collard Greens
Vitamin A RAE 380µg Collard Greens
Vitamin E 0.88mg Collard Greens
Vitamin C 18.2mg 0.2mg Collard Greens
Vitamin B1 0.04mg 0mg Collard Greens
Vitamin B2 0.106mg 0.044mg Collard Greens
Vitamin B3 0.575mg 2.9mg Kanpyo
Vitamin B5 0.218mg 2.553mg Kanpyo
Vitamin B6 0.128mg 0.532mg Kanpyo
Folate 16µg 61µg Kanpyo
Choline 38.4mg Collard Greens
Vitamin K 406.6µg Collard Greens
Tryptophan 0.027mg Collard Greens
Threonine 0.074mg Collard Greens
Isoleucine 0.086mg Collard Greens
Leucine 0.13mg Collard Greens
Lysine 0.101mg Collard Greens
Methionine 0.028mg Collard Greens
Phenylalanine 0.075mg Collard Greens
Valine 0.104mg Collard Greens
Histidine 0.04mg Collard Greens
Saturated Fat 0.047g 0.045g Kanpyo
Monounsaturated Fat 0.026g 0.103g Kanpyo
Polyunsaturated fat 0.173g 0.244g Kanpyo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Kanpyo
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
129%
Collard Greens
30%
Kanpyo
Minerals Daily Need Coverage Score
22%
Collard Greens
105%
Kanpyo

Comparison summary

Which food is lower in Sugar?
Kanpyo
Kanpyo is lower in Sugar (difference - 0.4g)
Which food is lower in Saturated Fat?
Kanpyo
Kanpyo is lower in Saturated Fat (difference - 0.002g)
Which food is richer in minerals?
Kanpyo
Kanpyo is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (15 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/nutrients
  2. Kanpyo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169241/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.