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  6. Kanpyo vs. Okra

Kanpyo vs. Okra — In-Depth Nutrition Comparison

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A recap on the differences between kanpyo and okra

  • Kanpyo is higher in iron, zinc, vitamin B5, potassium, copper, fiber, vitamin B6, calcium, and phosphorus, yet okra is higher in vitamin C.
  • Kanpyo covers your daily iron needs 56% more than okra.
  • Kanpyo contains 10 times more vitamin B5 than okra. While kanpyo contains 2.553mg of vitamin B5, okra contains only 0.245mg.

Food varieties used in this article are Kanpyo, (dried gourd strips) and Okra, raw.

Infographic

Kanpyo vs Okra 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
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%
Okra
Okra
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
Contains more MagnesiumMagnesium +119.3%
Contains more CalciumCalcium +241.5%
Contains more PotassiumPotassium +429.1%
Contains more IronIron +725.8%
Contains more CopperCopper +297.2%
Contains more ZincZinc +910.3%
Contains more PhosphorusPhosphorus +208.2%
Contains more ManganeseManganese +44.3%
Contains more SeleniumSelenium +271.4%
Contains less SodiumSodium -53.3%

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
Kanpyo
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 0% 10% 54% 153% 123% 0% 0% 46%
Okra
Okra
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 77% 0% 12% 5.4% 50% 14% 19% 15% 50% 0% 78% 45%
Contains more Vitamin B3Vitamin B3 +190%
Contains more Vitamin B5Vitamin B5 +942%
Contains more Vitamin B6Vitamin B6 +147.4%
Contains more Vitamin CVitamin C +11400%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +36.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~60µg

All nutrients comparison - raw data values

Nutrient Kanpyo Okra DV% diff.
Iron 5.12mg 0.62mg 56%
Zinc 5.86mg 0.58mg 48%
Vitamin B5 2.553mg 0.245mg 46%
Potassium 1582mg 299mg 38%
Copper 0.433mg 0.109mg 36%
Fiber 9.8g 3.2g 26%
Vitamin K 31.3µg 26%
Vitamin C 0.2mg 23mg 25%
Vitamin B6 0.532mg 0.215mg 24%
Calcium 280mg 82mg 20%
Carbs 65.03g 7.45g 19%
Phosphorus 188mg 61mg 18%
Vitamin B1 0mg 0.2mg 17%
Magnesium 125mg 57mg 16%
Manganese 1.137mg 0.788mg 15%
Protein 8.58g 1.93g 13%
Vitamin B3 2.9mg 1mg 12%
Calories 258kcal 33kcal 11%
Vitamin A 36µg 4%
Selenium 2.6µg 0.7µg 3%
Vitamin E 0.27mg 2%
Choline 12.3mg 2%
Fats 0.56g 0.19g 1%
Vitamin B2 0.044mg 0.06mg 1%
Polyunsaturated fat 0.244g 0.027g 1%
Fructose 0.57g 1%
Protein per 100 calories 3.3g 5.8g N/A
Calories per 10 g protein 301kcal 171kcal N/A
Weight per 100 calories 39g 303g N/A
Net carbs 55.23g 4.25g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Sodium 15mg 7mg 0%
Folate 61µg 60µg 0%
Saturated fat 0.045g 0.026g 0%
Monounsaturated fat 0.103g 0.017g 0%
Tryptophan 0.017mg 0%
Threonine 0.065mg 0%
Isoleucine 0.069mg 0%
Leucine 0.105mg 0%
Lysine 0.081mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.091mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Okra
Okra
1
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Contains more ProteinProtein +344.6%
Contains more FatsFats +194.7%
Contains more CarbsCarbs +772.9%
Contains more OtherOther +589.4%
Contains more WaterWater +348.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Okra
Okra
1
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +505.9%
Contains more Poly. FatPolyunsaturated fat +803.7%
Contains less Sat. FatSaturated fat -42.2%

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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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.