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  6. Gourd vs. Kanpyo

Gourd vs. Kanpyo — In-Depth Nutrition Comparison

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A recap on the differences between gourd and kanpyo

  • Kanpyo is higher than gourd in iron, vitamin B5, zinc, manganese, copper, potassium, vitamin B6, fiber, magnesium, and calcium.
  • Kanpyo covers your daily iron needs 62% more than gourd.

Food varieties used in this article are Gourd, white-flowered (calabash), raw and Kanpyo, (dried gourd strips).

Infographic

Gourd 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.
Gourd
Gourd
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 7.8% 13% 7.5% 8.7% 19% 5.6% 0.26% 8.6% 1.1%
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 -86.7%
Contains more MagnesiumMagnesium +1036.4%
Contains more CalciumCalcium +976.9%
Contains more PotassiumPotassium +954.7%
Contains more IronIron +2460%
Contains more CopperCopper +1565.4%
Contains more ZincZinc +737.1%
Contains more PhosphorusPhosphorus +1346.2%
Contains more ManganeseManganese +1622.7%
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.
Gourd
Gourd
2
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 34% 0% 0% 0% 7.3% 5.1% 6% 9.1% 9.2% 0% 0% 4.5% 0%
Kanpyo
Kanpyo
5
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 +4950%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +806.3%
Contains more Vitamin B5Vitamin B5 +1579.6%
Contains more Vitamin B6Vitamin B6 +1230%
Contains more FolateFolate +916.7%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Gourd Kanpyo DV% diff.
Iron 0.2mg 5.12mg 62%
Vitamin B5 0.152mg 2.553mg 48%
Zinc 0.7mg 5.86mg 47%
Manganese 0.066mg 1.137mg 47%
Copper 0.026mg 0.433mg 45%
Potassium 150mg 1582mg 42%
Vitamin B6 0.04mg 0.532mg 38%
Fiber 0.5g 9.8g 37%
Magnesium 11mg 125mg 27%
Calcium 26mg 280mg 25%
Phosphorus 13mg 188mg 25%
Carbs 3.39g 65.03g 21%
Vitamin B3 0.32mg 2.9mg 16%
Protein 0.62g 8.58g 16%
Folate 6µg 61µg 14%
Calories 14kcal 258kcal 12%
Vitamin C 10.1mg 0.2mg 11%
Selenium 0.2µg 2.6µg 4%
Polyunsaturated fat 0.009g 0.244g 2%
Vitamin B1 0.029mg 0mg 2%
Vitamin B2 0.022mg 0.044mg 2%
Sodium 2mg 15mg 1%
Fats 0.02g 0.56g 1%
Net carbs 2.89g 55.23g N/A
Saturated fat 0.002g 0.045g 0%
Monounsaturated fat 0.004g 0.103g 0%
Tryptophan 0.003mg 0%
Threonine 0.018mg 0%
Isoleucine 0.033mg 0%
Leucine 0.036mg 0%
Lysine 0.021mg 0%
Methionine 0.004mg 0%
Phenylalanine 0.015mg 0%
Valine 0.027mg 0%
Histidine 0.004mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gourd
Gourd
1
3% 96%
Protein: 0.62 g
Fats: 0.02 g
Carbs: 3.39 g
Water: 95.54 g
Other: 0.43 g
Kanpyo
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 +378.4%
Contains more ProteinProtein +1283.9%
Contains more FatsFats +2700%
Contains more CarbsCarbs +1818.3%
Contains more OtherOther +1262.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gourd
Gourd
1
13% 27% 60%
Saturated fat: Sat. Fat 0.002 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.009 g
Kanpyo
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 -95.6%
Contains more Mono. FatMonounsaturated fat +2475%
Contains more Poly. FatPolyunsaturated fat +2611.1%

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. Gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169232/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.