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Endive vs. Kanpyo — In-Depth Nutrition Comparison

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Significant differences between endive and kanpyo

  • Endive has more vitamin A; however, kanpyo is richer in iron, zinc, vitamin B6, potassium, copper, vitamin B5, manganese, fiber, and magnesium.
  • Kanpyo covers your daily iron needs 54% more than endive.

Specific food types used in this comparison are Endive, raw and Kanpyo, (dried gourd strips).

Infographic

Endive 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.
Endive
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Kanpyo
10
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 more MagnesiumMagnesium +733.3%
Contains more CalciumCalcium +438.5%
Contains more PotassiumPotassium +403.8%
Contains more IronIron +516.9%
Contains more CopperCopper +337.4%
Contains more ZincZinc +641.8%
Contains more PhosphorusPhosphorus +571.4%
Contains less SodiumSodium -31.8%
Contains more ManganeseManganese +170.7%
Contains more SeleniumSelenium +1200%

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.
Endive
8
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Kanpyo
3
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 0.67% 0% 0% 0% 0% 10% 54% 153% 123% 0% 0% 46% 0%
Contains more Vitamin CVitamin C +3150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +70.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +132.8%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +625%
Contains more Vitamin B5Vitamin B5 +183.7%
Contains more Vitamin B6Vitamin B6 +2560%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Endive Kanpyo DV% diff.
Vitamin K 231µg 193%
Iron 0.83mg 5.12mg 54%
Zinc 0.79mg 5.86mg 46%
Vitamin B6 0.02mg 0.532mg 39%
Potassium 314mg 1582mg 37%
Copper 0.099mg 0.433mg 37%
Vitamin B5 0.9mg 2.553mg 33%
Manganese 0.42mg 1.137mg 31%
Fiber 3.1g 9.8g 27%
Magnesium 15mg 125mg 26%
Calcium 52mg 280mg 23%
Phosphorus 28mg 188mg 23%
Carbs 3.35g 65.03g 21%
Folate 142µg 61µg 20%
Vitamin B3 0.4mg 2.9mg 16%
Protein 1.25g 8.58g 15%
Vitamin A 108µg 12%
Calories 17kcal 258kcal 12%
Vitamin B1 0.08mg 0mg 7%
Vitamin C 6.5mg 0.2mg 7%
Selenium 0.2µg 2.6µg 4%
Choline 16.8mg 3%
Vitamin E 0.44mg 3%
Vitamin B2 0.075mg 0.044mg 2%
Polyunsaturated fat 0.087g 0.244g 1%
Fats 0.2g 0.56g 1%
Net carbs 0.25g 55.23g N/A
Sugar 0.25g N/A
Sodium 22mg 15mg 0%
Saturated fat 0.048g 0.045g 0%
Monounsaturated fat 0.004g 0.103g 0%
Tryptophan 0.005mg 0%
Threonine 0.05mg 0%
Isoleucine 0.072mg 0%
Leucine 0.098mg 0%
Lysine 0.063mg 0%
Methionine 0.014mg 0%
Phenylalanine 0.053mg 0%
Valine 0.063mg 0%
Histidine 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
1
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Kanpyo
4
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 WaterWater +369.7%
Contains more ProteinProtein +586.4%
Contains more FatsFats +180%
Contains more CarbsCarbs +1841.2%
Contains more OtherOther +315.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
0
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
Kanpyo
3
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 +2475%
Contains more Poly. FatPolyunsaturated fat +180.5%
~equal in Saturated fat ~0.045g

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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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.