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  6. Kanpyo vs. Escarole

Kanpyo vs. Escarole — In-Depth Nutrition Comparison

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Differences between Kanpyo and Escarole

  • 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.
  • Escarole contains 33 times less Vitamin B6 than Kanpyo. Kanpyo contains 0.532mg of Vitamin B6, while Escarole contains 0.016mg.

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

Infographic

Kanpyo vs Escarole 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
Kanpyo
10
:
0
Escarole
Escarole
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%
Kanpyo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 85% 192% 90% 81% 140% 2% 160% 145% 149% 15%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
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.
Kanpyo
Kanpyo
3
:
7
Escarole
Escarole
Contains more Vitamin B3 +829.5%
Contains more Vitamin B5 +209.1%
Contains more Vitamin B6 +3225%
Contains more Vitamin A +∞%
Contains more Vitamin C +1550%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +40.9%
Contains more Folate +27.9%
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%
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%
Contains more Vitamin B3 +829.5%
Contains more Vitamin B5 +209.1%
Contains more Vitamin B6 +3225%
Contains more Vitamin A +∞%
Contains more Vitamin C +1550%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +40.9%
Contains more Folate +27.9%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kanpyo
Kanpyo
2
:
1
Escarole
Escarole
Contains more Monounsaturated Fat +2475%
Contains more Polyunsaturated fat +201.2%
Equal in Saturated Fat - 0.042
Kanpyo
11% 26% 62%
Saturated Fat: 0.045 g
Monounsaturated Fat: 0.103 g
Polyunsaturated fat: 0.244 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains more Monounsaturated Fat +2475%
Contains more Polyunsaturated fat +201.2%
Equal in Saturated Fat - 0.042

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kanpyo Escarole
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 Kanpyo Escarole Opinion
Net carbs 55.23g 0.27g Kanpyo
Protein 8.58g 1.15g Kanpyo
Fats 0.56g 0.18g Kanpyo
Carbs 65.03g 3.07g Kanpyo
Calories 258kcal 19kcal Kanpyo
Sugar 0.23g Kanpyo
Fiber 9.8g 2.8g Kanpyo
Calcium 280mg 46mg Kanpyo
Iron 5.12mg 0.72mg Kanpyo
Magnesium 125mg 13mg Kanpyo
Phosphorus 188mg 22mg Kanpyo
Potassium 1582mg 245mg Kanpyo
Sodium 15mg 19mg Kanpyo
Zinc 5.86mg 0.69mg Kanpyo
Copper 0.433mg 0.087mg Kanpyo
Manganese 1.137mg 0.385mg Kanpyo
Selenium 2.6µg 0.2µg Kanpyo
Vitamin A 0IU 1888IU Escarole
Vitamin A RAE 94µg Escarole
Vitamin E 0.4mg Escarole
Vitamin C 0.2mg 3.3mg Escarole
Vitamin B1 0mg 0.059mg Escarole
Vitamin B2 0.044mg 0.062mg Escarole
Vitamin B3 2.9mg 0.312mg Kanpyo
Vitamin B5 2.553mg 0.826mg Kanpyo
Vitamin B6 0.532mg 0.016mg Kanpyo
Folate 61µg 78µg 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 0.045g 0.042g Escarole
Monounsaturated Fat 0.103g 0.004g Kanpyo
Polyunsaturated fat 0.244g 0.081g Kanpyo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kanpyo Escarole
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
32%
Kanpyo
67%
Escarole
Minerals Daily Need Coverage Score
105%
Kanpyo
18%
Escarole

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. Kanpyo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169241/nutrients
  2. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.