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Kanpyo vs. Kohlrabi — In-Depth Nutrition Comparison

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How are kanpyo and kohlrabi different?

  • Kanpyo is richer in iron, zinc, vitamin B5, manganese, potassium, copper, vitamin B6, calcium, and magnesium, while kohlrabi is higher in vitamin C.
  • Kohlrabi covers your daily need for vitamin C, 69% more than kanpyo.
  • Kanpyo contains 195 times more zinc than kohlrabi. Kanpyo contains 5.86mg of zinc, while kohlrabi contains 0.03mg.

Kanpyo, (dried gourd strips) and Kohlrabi, raw types were used in this article.

Infographic

Kanpyo vs Kohlrabi 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 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Contains more MagnesiumMagnesium +557.9%
Contains more CalciumCalcium +1066.7%
Contains more PotassiumPotassium +352%
Contains more IronIron +1180%
Contains more CopperCopper +235.7%
Contains more ZincZinc +19433.3%
Contains more PhosphorusPhosphorus +308.7%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +718%
Contains more SeleniumSelenium +271.4%

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
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%
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 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +625%
Contains more Vitamin B5Vitamin B5 +1447.3%
Contains more Vitamin B6Vitamin B6 +254.7%
Contains more FolateFolate +281.3%
Contains more Vitamin CVitamin C +30900%
Contains more Vitamin B1Vitamin B1 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more ProteinProtein +404.7%
Contains more FatsFats +460%
Contains more CarbsCarbs +948.9%
Contains more OtherOther +486%
Contains more WaterWater +355.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +1371.4%
Contains more Poly. FatPolyunsaturated fat +408.3%
Contains less Sat. FatSaturated fat -71.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kanpyo Kohlrabi DV% diff.
Vitamin C 0.2mg 62mg 69%
Iron 5.12mg 0.4mg 59%
Zinc 5.86mg 0.03mg 53%
Vitamin B5 2.553mg 0.165mg 48%
Manganese 1.137mg 0.139mg 43%
Potassium 1582mg 350mg 36%
Copper 0.433mg 0.129mg 34%
Vitamin B6 0.532mg 0.15mg 29%
Calcium 280mg 24mg 26%
Magnesium 125mg 19mg 25%
Fiber 9.8g 3.6g 25%
Phosphorus 188mg 46mg 20%
Carbs 65.03g 6.2g 20%
Vitamin B3 2.9mg 0.4mg 16%
Protein 8.58g 1.7g 14%
Calories 258kcal 27kcal 12%
Folate 61µg 16µg 11%
Vitamin B1 0mg 0.05mg 4%
Vitamin E 0.48mg 3%
Selenium 2.6µg 0.7µg 3%
Vitamin B2 0.044mg 0.02mg 2%
Choline 12.3mg 2%
Polyunsaturated fat 0.244g 0.048g 1%
Fats 0.56g 0.1g 1%
Net carbs 55.23g 2.6g N/A
Sugar 2.6g N/A
Sodium 15mg 20mg 0%
Vitamin A 2µg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.045g 0.013g 0%
Monounsaturated fat 0.103g 0.007g 0%
Tryptophan 0.01mg 0%
Threonine 0.049mg 0%
Isoleucine 0.078mg 0%
Leucine 0.067mg 0%
Lysine 0.056mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.039mg 0%
Valine 0.05mg 0%
Histidine 0.019mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kanpyo Kohlrabi
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
30%
Kanpyo
23%
Kohlrabi
Minerals Daily Need Coverage Score
105%
Kanpyo
15%
Kohlrabi

Comparison summary

Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 0.032g)
Which food is lower in Sugar?
Kanpyo
Kanpyo is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Kanpyo
Kanpyo contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Kanpyo
Kanpyo is lower in glycemic index (difference - 20)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.