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

Escarole vs. Kanpyo — In-Depth Nutrition Comparison

Compare

Differences between Escarole and Kanpyo

  • Escarole contains less Iron, Zinc, Vitamin B6, Potassium, Copper, Vitamin B5, Manganese, Fiber, Magnesium, and Phosphorus than Kanpyo.
  • Kanpyo's daily need coverage for Iron is 55% higher.

The food types used in this comparison are Escarole, cooked, boiled, drained, no salt added and Kanpyo, (dried gourd strips).

Infographic

Escarole 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.
Escarole
Escarole
0
:
10
Kanpyo
Kanpyo
Contains more Calcium +508.7%
Contains more Iron +611.1%
Contains more Magnesium +861.5%
Contains more Phosphorus +754.5%
Contains more Potassium +545.7%
Contains less Sodium -21.1%
Contains more Zinc +749.3%
Contains more Copper +397.7%
Contains more Manganese +195.3%
Contains more Selenium +1200%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Kanpyo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 85% 192% 90% 81% 140% 2% 160% 145% 149% 15%
Contains more Calcium +508.7%
Contains more Iron +611.1%
Contains more Magnesium +861.5%
Contains more Phosphorus +754.5%
Contains more Potassium +545.7%
Contains less Sodium -21.1%
Contains more Zinc +749.3%
Contains more Copper +397.7%
Contains more Manganese +195.3%
Contains more Selenium +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.
Escarole
Escarole
7
:
3
Kanpyo
Kanpyo
Contains more Vitamin A +∞%
Contains more Vitamin C +1550%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +40.9%
Contains more Folate +27.9%
Contains more Vitamin B3 +829.5%
Contains more Vitamin B5 +209.1%
Contains more Vitamin B6 +3225%
Escarole
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 114% 8% 0% 11% 15% 15% 6% 50% 4% 59% 0% 530%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +1550%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +40.9%
Contains more Folate +27.9%
Contains more Vitamin B3 +829.5%
Contains more Vitamin B5 +209.1%
Contains more Vitamin B6 +3225%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
1
:
4
Kanpyo
Kanpyo
Contains more Water +372.2%
Contains more Protein +646.1%
Contains more Fats +211.1%
Contains more Carbs +2018.2%
Contains more Other +347.3%
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
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
Contains more Water +372.2%
Contains more Protein +646.1%
Contains more Fats +211.1%
Contains more Carbs +2018.2%
Contains more Other +347.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
2
Kanpyo
Kanpyo
Contains more Monounsaturated Fat +2475%
Contains more Polyunsaturated fat +201.2%
Equal in Saturated Fat - 0.045
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Kanpyo
11% 26% 62%
Saturated Fat: 0.045 g
Monounsaturated Fat: 0.103 g
Polyunsaturated fat: 0.244 g
Contains more Monounsaturated Fat +2475%
Contains more Polyunsaturated fat +201.2%
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.
Escarole Kanpyo
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Escarole Kanpyo Opinion
Net carbs 0.27g 55.23g Kanpyo
Protein 1.15g 8.58g Kanpyo
Fats 0.18g 0.56g Kanpyo
Carbs 3.07g 65.03g Kanpyo
Calories 19kcal 258kcal Kanpyo
Sugar 0.23g Kanpyo
Fiber 2.8g 9.8g Kanpyo
Calcium 46mg 280mg Kanpyo
Iron 0.72mg 5.12mg Kanpyo
Magnesium 13mg 125mg Kanpyo
Phosphorus 22mg 188mg Kanpyo
Potassium 245mg 1582mg Kanpyo
Sodium 19mg 15mg Kanpyo
Zinc 0.69mg 5.86mg Kanpyo
Copper 0.087mg 0.433mg Kanpyo
Manganese 0.385mg 1.137mg Kanpyo
Selenium 0.2µg 2.6µg Kanpyo
Vitamin A 1888IU 0IU Escarole
Vitamin A RAE 94µg Escarole
Vitamin E 0.4mg Escarole
Vitamin C 3.3mg 0.2mg Escarole
Vitamin B1 0.059mg 0mg Escarole
Vitamin B2 0.062mg 0.044mg Escarole
Vitamin B3 0.312mg 2.9mg Kanpyo
Vitamin B5 0.826mg 2.553mg Kanpyo
Vitamin B6 0.016mg 0.532mg Kanpyo
Folate 78µg 61µg Escarole
Vitamin K 211.9µg Escarole
Tryptophan 0.005mg Escarole
Threonine 0.046mg Escarole
Isoleucine 0.066mg Escarole
Leucine 0.09mg Escarole
Lysine 0.058mg Escarole
Methionine 0.013mg Escarole
Phenylalanine 0.049mg Escarole
Valine 0.058mg Escarole
Histidine 0.021mg Escarole
Saturated Fat 0.042g 0.045g Escarole
Monounsaturated Fat 0.004g 0.103g Kanpyo
Polyunsaturated fat 0.081g 0.244g Kanpyo

Which food is preferable for your diet?

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

People also compare

Escarole
Escarole vs Endive
Endive
Escarole
Escarole vs Kale raw
Kale raw
Escarole
Escarole vs Spinach raw
Spinach raw
Kanpyo
Kanpyo vs
Kanpyo
Kanpyo vs
Kanpyo
Kanpyo vs

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
67%
Escarole
32%
Kanpyo
Minerals Daily Need Coverage Score
18%
Escarole
105%
Kanpyo

Comparison summary

Which food is lower in Sugar?
Kanpyo
Kanpyo is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Kanpyo
Kanpyo contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Kanpyo
Kanpyo is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Kanpyo
Kanpyo is relatively richer in minerals
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.003g)
Which food is richer in vitamins?
Escarole
Escarole is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.