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  6. Edamame vs. Kanpyo

Edamame vs. Kanpyo — In-Depth Nutrition Comparison

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How are edamame and kanpyo different?

  • Edamame is higher in folate and vitamin B1; however, kanpyo is richer in vitamin B5, zinc, iron, potassium, vitamin B6, calcium, fiber, and magnesium.
  • Daily need coverage for folate for edamame is 63% higher.

Edamame, frozen, prepared and Kanpyo, (dried gourd strips) are the varieties used in this article.

Infographic

Edamame vs Kanpyo 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Kanpyo
Kanpyo
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 89% 84% 140% 192% 144% 160% 81% 2% 148% 14%
Contains less SodiumSodium -60%
Contains more MagnesiumMagnesium +95.3%
Contains more CalciumCalcium +344.4%
Contains more PotassiumPotassium +262.8%
Contains more IronIron +125.6%
Contains more CopperCopper +25.5%
Contains more ZincZinc +327.7%
Contains more PhosphorusPhosphorus +11.2%
Contains more ManganeseManganese +11%
Contains more SeleniumSelenium +225%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 0% 5% 14% 50% 36% 17% 24% 23% 0% 67% 233%
Kanpyo
Kanpyo
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 0% 10% 54% 153% 123% 0% 0% 46%
Contains more Vitamin CVitamin C +2950%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +252.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +409.8%
Contains more Vitamin B3Vitamin B3 +216.9%
Contains more Vitamin B5Vitamin B5 +546.3%
Contains more Vitamin B6Vitamin B6 +432%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame Kanpyo DV% diff.
Folate 311µg 61µg 63%
Vitamin B5 0.395mg 2.553mg 43%
Zinc 1.37mg 5.86mg 41%
Iron 2.27mg 5.12mg 36%
Potassium 436mg 1582mg 34%
Vitamin B6 0.1mg 0.532mg 33%
Calcium 63mg 280mg 22%
Vitamin K 26.7µg 22%
Carbs 8.91g 65.03g 19%
Fiber 5.2g 9.8g 18%
Vitamin B1 0.2mg 0mg 17%
Magnesium 64mg 125mg 15%
Polyunsaturated fat 2.156g 0.244g 13%
Vitamin B3 0.915mg 2.9mg 12%
Copper 0.345mg 0.433mg 10%
Choline 56.3mg 10%
Vitamin B2 0.155mg 0.044mg 9%
Calories 121kcal 258kcal 7%
Protein 11.91g 8.58g 7%
Fats 5.2g 0.56g 7%
Vitamin C 6.1mg 0.2mg 7%
Vitamin E 0.68mg 5%
Manganese 1.024mg 1.137mg 5%
Phosphorus 169mg 188mg 3%
Selenium 0.8µg 2.6µg 3%
Saturated fat 0.62g 0.045g 3%
Monounsaturated fat 1.282g 0.103g 3%
Vitamin A 15µg 2%
Starch 1.51g 1%
Protein per 100 calories 9.8g 3.3g N/A
Calories per 10 g protein 102kcal 301kcal N/A
Weight per 100 calories 83g 39g N/A
Unsaturated / Saturated Fat ratio 5.5 7.7 N/A
Net carbs 3.71g 55.23g N/A
Sugar 2.18g N/A
Sodium 6mg 15mg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0%
Threonine 0.331mg 0%
Isoleucine 0.3mg 0%
Leucine 0.745mg 0%
Lysine 0.745mg 0%
Methionine 0.141mg 0%
Phenylalanine 0.488mg 0%
Valine 0.324mg 0%
Histidine 0.267mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.789g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Kanpyo
Kanpyo
2
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 ProteinProtein +38.8%
Contains more FatsFats +828.6%
Contains more WaterWater +264.4%
Contains more CarbsCarbs +629.9%
Contains more OtherOther +384.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
Kanpyo
Kanpyo
1
11% 26% 62%
Saturated fat: Sat. Fat 0.045 g
Monounsaturated fat: Mono. Fat 0.103 g
Polyunsaturated fat: Poly. Fat 0.244 g
Contains more Mono. FatMonounsaturated fat +1144.7%
Contains more Poly. FatPolyunsaturated fat +783.6%
Contains less Sat. FatSaturated fat -92.7%

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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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.