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  6. Kanpyo vs. Spinach

Kanpyo vs. Spinach — In-Depth Nutrition Comparison

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A recap on differences between Kanpyo and Spinach

  • Kanpyo is higher in Vitamin B5, Zinc, Potassium, Fiber, Copper, Vitamin B6, Iron, Phosphorus, and Vitamin B3, yet Spinach is higher in Folate.
  • Kanpyo covers your daily Vitamin B5 needs 48% more than Spinach.
  • Kanpyo contains 8 times more Zinc than Spinach. While Kanpyo contains 5.86mg of Zinc, Spinach contains only 0.76mg.

Food varieties used in this article are Kanpyo, (dried gourd strips) and Spinach, cooked, boiled, drained, without salt.

Infographic

Kanpyo vs Spinach 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
Spinach
Spinach
Contains more Calcium +105.9%
Contains more Iron +43.4%
Contains more Magnesium +43.7%
Contains more Phosphorus +235.7%
Contains more Potassium +239.5%
Contains less Sodium -78.6%
Contains more Zinc +671.1%
Contains more Copper +148.9%
Contains more Manganese +21.6%
Contains more Selenium +73.3%
Kanpyo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 85% 192% 90% 81% 140% 2% 160% 145% 149% 15%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Calcium +105.9%
Contains more Iron +43.4%
Contains more Magnesium +43.7%
Contains more Phosphorus +235.7%
Contains more Potassium +239.5%
Contains less Sodium -78.6%
Contains more Zinc +671.1%
Contains more Copper +148.9%
Contains more Manganese +21.6%
Contains more Selenium +73.3%

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
:
7
Spinach
Spinach
Contains more Vitamin B3 +491.8%
Contains more Vitamin B5 +1660.7%
Contains more Vitamin B6 +119.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +4800%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +436.4%
Contains more Folate +139.3%
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%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin B3 +491.8%
Contains more Vitamin B5 +1660.7%
Contains more Vitamin B6 +119.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +4800%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +436.4%
Contains more Folate +139.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kanpyo
Kanpyo
4
:
1
Spinach
Spinach
Contains more Protein +188.9%
Contains more Fats +115.4%
Contains more Carbs +1634.1%
Contains more Other +223.8%
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
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Protein +188.9%
Contains more Fats +115.4%
Contains more Carbs +1634.1%
Contains more Other +223.8%
Contains more Water +356.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kanpyo
Kanpyo
2
:
1
Spinach
Spinach
Contains more Monounsaturated Fat +1616.7%
Contains more Polyunsaturated fat +123.9%
Equal in Saturated Fat - 0.043
Kanpyo
11% 26% 62%
Saturated Fat: 0.045 g
Monounsaturated Fat: 0.103 g
Polyunsaturated fat: 0.244 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +1616.7%
Contains more Polyunsaturated fat +123.9%
Equal in Saturated Fat - 0.043

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kanpyo Spinach
Lower in Saturated Fat ok
Rich in vitamins 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

All nutrients comparison - raw data values

Nutrient Kanpyo Spinach Opinion
Net carbs 55.23g 1.35g Kanpyo
Protein 8.58g 2.97g Kanpyo
Fats 0.56g 0.26g Kanpyo
Carbs 65.03g 3.75g Kanpyo
Calories 258kcal 23kcal Kanpyo
Sugar 0.43g Kanpyo
Fiber 9.8g 2.4g Kanpyo
Calcium 280mg 136mg Kanpyo
Iron 5.12mg 3.57mg Kanpyo
Magnesium 125mg 87mg Kanpyo
Phosphorus 188mg 56mg Kanpyo
Potassium 1582mg 466mg Kanpyo
Sodium 15mg 70mg Kanpyo
Zinc 5.86mg 0.76mg Kanpyo
Copper 0.433mg 0.174mg Kanpyo
Manganese 1.137mg 0.935mg Kanpyo
Selenium 2.6µg 1.5µg Kanpyo
Vitamin A 0IU 10481IU Spinach
Vitamin A RAE 524µg Spinach
Vitamin E 2.08mg Spinach
Vitamin C 0.2mg 9.8mg Spinach
Vitamin B1 0mg 0.095mg Spinach
Vitamin B2 0.044mg 0.236mg Spinach
Vitamin B3 2.9mg 0.49mg Kanpyo
Vitamin B5 2.553mg 0.145mg Kanpyo
Vitamin B6 0.532mg 0.242mg Kanpyo
Folate 61µg 146µg Spinach
Vitamin K 493.6µg Spinach
Tryptophan 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg Spinach
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach
Saturated Fat 0.045g 0.043g Spinach
Monounsaturated Fat 0.103g 0.006g Kanpyo
Polyunsaturated fat 0.244g 0.109g Kanpyo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kanpyo Spinach
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
183%
Spinach
Minerals Daily Need Coverage Score
105%
Kanpyo
52%
Spinach

Comparison summary

Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.002g)
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Kanpyo
Kanpyo is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Kanpyo
Kanpyo contains less Sodium (difference - 55mg)
Which food is lower in glycemic index?
Kanpyo
Kanpyo is lower in glycemic index (difference - 32)
Which food is cheaper?
Kanpyo
Kanpyo is cheaper (difference - $0.2)
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)

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.