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  6. Garlic vs. Kanpyo

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
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.
Garlic
Garlic
2
:
8
Kanpyo
Kanpyo
Contains more Manganese +47.1%
Contains more Selenium +446.2%
Contains more Calcium +54.7%
Contains more Iron +201.2%
Contains more Magnesium +400%
Contains more Phosphorus +22.9%
Contains more Potassium +294.5%
Contains less Sodium -11.8%
Contains more Zinc +405.2%
Contains more Copper +44.8%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Kanpyo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 85% 192% 90% 81% 140% 2% 160% 145% 149% 15%
Contains more Manganese +47.1%
Contains more Selenium +446.2%
Contains more Calcium +54.7%
Contains more Iron +201.2%
Contains more Magnesium +400%
Contains more Phosphorus +22.9%
Contains more Potassium +294.5%
Contains less Sodium -11.8%
Contains more Zinc +405.2%
Contains more Copper +44.8%

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
Garlic
7
:
3
Kanpyo
Kanpyo
Contains more Vitamin A +∞%
Contains more Vitamin C +15500%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +150%
Contains more Vitamin B6 +132.1%
Contains more Vitamin B3 +314.3%
Contains more Vitamin B5 +328.4%
Contains more Folate +1933.3%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
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 +15500%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +150%
Contains more Vitamin B6 +132.1%
Contains more Vitamin B3 +314.3%
Contains more Vitamin B5 +328.4%
Contains more Folate +1933.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
1
:
4
Kanpyo
Kanpyo
Contains more Water +193.3%
Contains more Protein +34.9%
Contains more Fats +12%
Contains more Carbs +96.7%
Contains more Other +290.7%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +193.3%
Contains more Protein +34.9%
Contains more Fats +12%
Contains more Carbs +96.7%
Contains more Other +290.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
:
2
Kanpyo
Kanpyo
Contains less Saturated Fat -49.4%
Contains more Monounsaturated Fat +836.4%
Equal in Polyunsaturated fat - 0.244
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Kanpyo
11% 26% 62%
Saturated Fat: 0.045 g
Monounsaturated Fat: 0.103 g
Polyunsaturated fat: 0.244 g
Contains less Saturated Fat -49.4%
Contains more Monounsaturated Fat +836.4%
Equal in Polyunsaturated fat - 0.244

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Kanpyo Opinion
Net carbs 30.96g 55.23g Kanpyo
Protein 6.36g 8.58g Kanpyo
Fats 0.5g 0.56g Kanpyo
Carbs 33.06g 65.03g Kanpyo
Calories 149kcal 258kcal Kanpyo
Sugar 1g Kanpyo
Fiber 2.1g 9.8g Kanpyo
Calcium 181mg 280mg Kanpyo
Iron 1.7mg 5.12mg Kanpyo
Magnesium 25mg 125mg Kanpyo
Phosphorus 153mg 188mg Kanpyo
Potassium 401mg 1582mg Kanpyo
Sodium 17mg 15mg Kanpyo
Zinc 1.16mg 5.86mg Kanpyo
Copper 0.299mg 0.433mg Kanpyo
Manganese 1.672mg 1.137mg Garlic
Selenium 14.2µg 2.6µg Garlic
Vitamin A 9IU 0IU Garlic
Vitamin E 0.08mg Garlic
Vitamin C 31.2mg 0.2mg Garlic
Vitamin B1 0.2mg 0mg Garlic
Vitamin B2 0.11mg 0.044mg Garlic
Vitamin B3 0.7mg 2.9mg Kanpyo
Vitamin B5 0.596mg 2.553mg Kanpyo
Vitamin B6 1.235mg 0.532mg Garlic
Folate 3µg 61µg Kanpyo
Vitamin K 1.7µg Garlic
Tryptophan 0.066mg Garlic
Threonine 0.157mg Garlic
Isoleucine 0.217mg Garlic
Leucine 0.308mg Garlic
Lysine 0.273mg Garlic
Methionine 0.076mg Garlic
Phenylalanine 0.183mg Garlic
Valine 0.291mg Garlic
Histidine 0.113mg Garlic
Saturated Fat 0.089g 0.045g Kanpyo
Monounsaturated Fat 0.011g 0.103g Kanpyo
Polyunsaturated fat 0.249g 0.244g Garlic

Which food is preferable for your diet?

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

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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
43%
Garlic
32%
Kanpyo
Minerals Daily Need Coverage Score
67%
Garlic
105%
Kanpyo

Comparison summary

Which food is lower in Sugar?
Kanpyo
Kanpyo is lower in Sugar (difference - 1g)
Which food contains less Sodium?
Kanpyo
Kanpyo contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Kanpyo
Kanpyo is lower in Saturated Fat (difference - 0.044g)
Which food is lower in glycemic index?
Kanpyo
Kanpyo is lower in glycemic index (difference - 30)
Which food is cheaper?
Kanpyo
Kanpyo is cheaper (difference - $0.6)
Which food is richer in minerals?
Kanpyo
Kanpyo is relatively richer in minerals
Which food is richer in vitamins?
Garlic
Garlic is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.