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Kanpyo vs. Cauliflower — In-Depth Nutrition Comparison

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Important differences between kanpyo and cauliflower

  • Kanpyo has more iron, zinc, copper, manganese, potassium, vitamin B5, fiber, vitamin B6, and magnesium; however, cauliflower has more vitamin C.
  • Kanpyo's daily need coverage for iron is 59% more.
  • Kanpyo has 22 times more zinc than cauliflower. Kanpyo has 5.86mg of zinc, while cauliflower has 0.27mg.

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

Infographic

Kanpyo vs Cauliflower 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +733.3%
Contains more CalciumCalcium +1172.7%
Contains more PotassiumPotassium +429.1%
Contains more IronIron +1119%
Contains more CopperCopper +1010.3%
Contains more ZincZinc +2070.4%
Contains more PhosphorusPhosphorus +327.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +633.5%
Contains more SeleniumSelenium +333.3%

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.
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%
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin B3Vitamin B3 +472%
Contains more Vitamin B5Vitamin B5 +282.8%
Contains more Vitamin B6Vitamin B6 +189.1%
Contains more Vitamin CVitamin C +24000%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +36.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~57µg

All nutrients comparison - raw data values

Nutrient Kanpyo Cauliflower DV% diff.
Iron 5.12mg 0.42mg 59%
Vitamin C 0.2mg 48.2mg 53%
Zinc 5.86mg 0.27mg 51%
Copper 0.433mg 0.039mg 44%
Manganese 1.137mg 0.155mg 43%
Potassium 1582mg 299mg 38%
Vitamin B5 2.553mg 0.667mg 38%
Fiber 9.8g 2g 31%
Vitamin B6 0.532mg 0.184mg 27%
Magnesium 125mg 15mg 26%
Calcium 280mg 22mg 26%
Phosphorus 188mg 44mg 21%
Carbs 65.03g 4.97g 20%
Vitamin B3 2.9mg 0.507mg 15%
Vitamin K 15.5µg 13%
Protein 8.58g 1.92g 13%
Calories 258kcal 25kcal 12%
Choline 44.3mg 8%
Vitamin B1 0mg 0.05mg 4%
Selenium 2.6µg 0.6µg 4%
Vitamin E 0.08mg 1%
Folate 61µg 57µg 1%
Fructose 0.97g 1%
Polyunsaturated fat 0.244g 0.031g 1%
Vitamin B2 0.044mg 0.06mg 1%
Sodium 15mg 30mg 1%
Fats 0.56g 0.28g 0%
Net carbs 55.23g 2.97g N/A
Sugar 1.91g N/A
Saturated fat 0.045g 0.13g 0%
Monounsaturated fat 0.103g 0.034g 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +346.9%
Contains more FatsFats +100%
Contains more CarbsCarbs +1208.5%
Contains more OtherOther +671.1%
Contains more WaterWater +361%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -65.4%
Contains more Mono. FatMonounsaturated fat +202.9%
Contains more Poly. FatPolyunsaturated fat +687.1%

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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. Kanpyo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169241/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.