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  6. Kanpyo vs. Kale

Kanpyo vs. Kale — In-Depth Nutrition Comparison

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Differences between Kanpyo and Kale

  • Kanpyo has more Iron, Zinc, Vitamin B5, Potassium, Manganese, Fiber, Copper, Vitamin B6, and Magnesium, while Kale has more Vitamin C.
  • Kanpyo's daily need coverage for Iron is 53% higher.
  • Kale contains 52 times less Vitamin B5 than Kanpyo. Kanpyo contains 2.553mg of Vitamin B5, while Kale contains 0.049mg.

The food types used in this comparison are Kanpyo, (dried gourd strips) and Kale, cooked, boiled, drained, without salt.

Infographic

Kanpyo vs Kale 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
Kale
Kale
Contains more Calcium +288.9%
Contains more Iron +468.9%
Contains more Magnesium +594.4%
Contains more Phosphorus +571.4%
Contains more Potassium +593.9%
Contains less Sodium -34.8%
Contains more Zinc +2341.7%
Contains more Copper +177.6%
Contains more Manganese +173.3%
Contains more Selenium +188.9%
Kanpyo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 85% 192% 90% 81% 140% 2% 160% 145% 149% 15%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Calcium +288.9%
Contains more Iron +468.9%
Contains more Magnesium +594.4%
Contains more Phosphorus +571.4%
Contains more Potassium +593.9%
Contains less Sodium -34.8%
Contains more Zinc +2341.7%
Contains more Copper +177.6%
Contains more Manganese +173.3%
Contains more Selenium +188.9%

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
4
:
6
Kale
Kale
Contains more Vitamin B3 +480%
Contains more Vitamin B5 +5110.2%
Contains more Vitamin B6 +285.5%
Contains more Folate +369.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +20400%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +59.1%
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%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin B3 +480%
Contains more Vitamin B5 +5110.2%
Contains more Vitamin B6 +285.5%
Contains more Folate +369.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +20400%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +59.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kanpyo
Kanpyo
4
:
1
Kale
Kale
Contains more Protein +351.6%
Contains more Fats +40%
Contains more Carbs +1055.1%
Contains more Other +573.6%
Contains more Water +356.7%
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
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Protein +351.6%
Contains more Fats +40%
Contains more Carbs +1055.1%
Contains more Other +573.6%
Contains more Water +356.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kanpyo
Kanpyo
3
:
0
Kale
Kale
Contains less Saturated Fat -13.5%
Contains more Monounsaturated Fat +243.3%
Contains more Polyunsaturated fat +26.4%
Kanpyo
11% 26% 62%
Saturated Fat: 0.045 g
Monounsaturated Fat: 0.103 g
Polyunsaturated fat: 0.244 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains less Saturated Fat -13.5%
Contains more Monounsaturated Fat +243.3%
Contains more Polyunsaturated fat +26.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kanpyo Kale Opinion
Net carbs 55.23g 3.63g Kanpyo
Protein 8.58g 1.9g Kanpyo
Fats 0.56g 0.4g Kanpyo
Carbs 65.03g 5.63g Kanpyo
Calories 258kcal 28kcal Kanpyo
Sugar 1.25g Kanpyo
Fiber 9.8g 2g Kanpyo
Calcium 280mg 72mg Kanpyo
Iron 5.12mg 0.9mg Kanpyo
Magnesium 125mg 18mg Kanpyo
Phosphorus 188mg 28mg Kanpyo
Potassium 1582mg 228mg Kanpyo
Sodium 15mg 23mg Kanpyo
Zinc 5.86mg 0.24mg Kanpyo
Copper 0.433mg 0.156mg Kanpyo
Manganese 1.137mg 0.416mg Kanpyo
Selenium 2.6µg 0.9µg Kanpyo
Vitamin A 0IU 13621IU Kale
Vitamin A RAE 681µg Kale
Vitamin E 0.85mg Kale
Vitamin C 0.2mg 41mg Kale
Vitamin B1 0mg 0.053mg Kale
Vitamin B2 0.044mg 0.07mg Kale
Vitamin B3 2.9mg 0.5mg Kanpyo
Vitamin B5 2.553mg 0.049mg Kanpyo
Vitamin B6 0.532mg 0.138mg Kanpyo
Folate 61µg 13µg Kanpyo
Vitamin K 817µg Kale
Tryptophan 0.023mg Kale
Threonine 0.085mg Kale
Isoleucine 0.114mg Kale
Leucine 0.133mg Kale
Lysine 0.114mg Kale
Methionine 0.018mg Kale
Phenylalanine 0.097mg Kale
Valine 0.104mg Kale
Histidine 0.04mg Kale
Saturated Fat 0.045g 0.052g Kanpyo
Monounsaturated Fat 0.103g 0.03g Kanpyo
Polyunsaturated fat 0.244g 0.193g Kanpyo

Which food is preferable for your diet?

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

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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
258%
Kale
Minerals Daily Need Coverage Score
105%
Kanpyo
22%
Kale

Comparison summary

Which food is lower in Sugar?
Kanpyo
Kanpyo is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Kanpyo
Kanpyo contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Kanpyo
Kanpyo is lower in Saturated Fat (difference - 0.007g)
Which food is richer in minerals?
Kanpyo
Kanpyo is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.