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Garlic vs. Kanpyo — In-Depth Nutrition Comparison

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Important differences between garlic and kanpyo

  • Garlic has more vitamin B6, vitamin C, manganese, and selenium; however, kanpyo has more iron, zinc, vitamin B5, potassium, fiber, and magnesium.
  • Garlic's daily need coverage for vitamin B6 is 54% more.
  • Garlic has 156 times more vitamin C than kanpyo. Garlic has 31.2mg of vitamin C, while kanpyo has 0.2mg.

The food varieties used in the comparison are Garlic, raw and Kanpyo, (dried gourd strips).

Infographic

Garlic 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.
Garlic
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Kanpyo
8
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 ManganeseManganese +47.1%
Contains more SeleniumSelenium +446.2%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +54.7%
Contains more PotassiumPotassium +294.5%
Contains more IronIron +201.2%
Contains more CopperCopper +44.8%
Contains more ZincZinc +405.2%
Contains more PhosphorusPhosphorus +22.9%
Contains less SodiumSodium -11.8%

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.
Garlic
7
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
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 +15500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B6Vitamin B6 +132.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +314.3%
Contains more Vitamin B5Vitamin B5 +328.4%
Contains more FolateFolate +1933.3%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Kanpyo DV% diff.
Vitamin B6 1.235mg 0.532mg 54%
Iron 1.7mg 5.12mg 43%
Zinc 1.16mg 5.86mg 43%
Vitamin B5 0.596mg 2.553mg 39%
Potassium 401mg 1582mg 35%
Vitamin C 31.2mg 0.2mg 34%
Fiber 2.1g 9.8g 31%
Magnesium 25mg 125mg 24%
Manganese 1.672mg 1.137mg 23%
Selenium 14.2µg 2.6µg 21%
Vitamin B1 0.2mg 0mg 17%
Copper 0.299mg 0.433mg 15%
Folate 3µg 61µg 15%
Vitamin B3 0.7mg 2.9mg 14%
Carbs 33.06g 65.03g 11%
Calcium 181mg 280mg 10%
Vitamin B2 0.11mg 0.044mg 5%
Calories 149kcal 258kcal 5%
Phosphorus 153mg 188mg 5%
Protein 6.36g 8.58g 4%
Choline 23.2mg 4%
Vitamin E 0.08mg 1%
Vitamin K 1.7µg 1%
Fats 0.5g 0.56g 0%
Net carbs 30.96g 55.23g N/A
Sugar 1g N/A
Sodium 17mg 15mg 0%
Saturated fat 0.089g 0.045g 0%
Monounsaturated fat 0.011g 0.103g 0%
Polyunsaturated fat 0.249g 0.244g 0%
Tryptophan 0.066mg 0%
Threonine 0.157mg 0%
Isoleucine 0.217mg 0%
Leucine 0.308mg 0%
Lysine 0.273mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.183mg 0%
Valine 0.291mg 0%
Histidine 0.113mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
1
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +193.3%
Contains more ProteinProtein +34.9%
Contains more FatsFats +12%
Contains more CarbsCarbs +96.7%
Contains more OtherOther +290.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Kanpyo
2
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 less Sat. FatSaturated fat -49.4%
Contains more Mono. FatMonounsaturated fat +836.4%
~equal in Polyunsaturated fat ~0.244g

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.