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  6. Kanpyo vs. Turnip greens

Kanpyo vs. Turnip greens — In-Depth Nutrition Comparison

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What are the main differences between kanpyo and turnip greens?

  • Kanpyo is richer in iron, zinc, vitamin B5, potassium, manganese, vitamin B6, fiber, and magnesium, while turnip greens is higher in vitamin A and vitamin C.
  • Turnip greens's daily need coverage for vitamin A is 153% higher.
  • Turnip greens has 42 times less zinc than kanpyo. Kanpyo has 5.86mg of zinc, while turnip greens has 0.14mg.

We used Kanpyo, (dried gourd strips) and Turnip greens, cooked, boiled, drained, without salt types in this comparison.

Infographic

Kanpyo vs Turnip greens 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
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 16% 41% 18% 30% 84% 3.8% 12% 3.8% 44% 4.9%
Contains more MagnesiumMagnesium +468.2%
Contains more CalciumCalcium +104.4%
Contains more PotassiumPotassium +679.3%
Contains more IronIron +540%
Contains more CopperCopper +71.1%
Contains more ZincZinc +4085.7%
Contains more PhosphorusPhosphorus +548.3%
Contains less SodiumSodium -48.3%
Contains more ManganeseManganese +237.4%
Contains more SeleniumSelenium +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
3
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 91% 127% 38% 0% 11% 17% 7.7% 16% 42% 0% 919% 89% 0.16%
Contains more Vitamin B3Vitamin B3 +605.6%
Contains more Vitamin B5Vitamin B5 +831.8%
Contains more Vitamin B6Vitamin B6 +195.6%
Contains more Vitamin CVitamin C +13600%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +63.6%
Contains more FolateFolate +93.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kanpyo Turnip greens DV% diff.
Vitamin K 367.6µg 306%
Iron 5.12mg 0.8mg 54%
Zinc 5.86mg 0.14mg 52%
Vitamin B5 2.553mg 0.274mg 46%
Vitamin A 381µg 42%
Potassium 1582mg 203mg 41%
Manganese 1.137mg 0.337mg 35%
Vitamin C 0.2mg 27.4mg 30%
Vitamin B6 0.532mg 0.18mg 27%
Magnesium 125mg 22mg 25%
Fiber 9.8g 3.5g 25%
Phosphorus 188mg 29mg 23%
Carbs 65.03g 4.36g 20%
Copper 0.433mg 0.253mg 20%
Vitamin B3 2.9mg 0.411mg 16%
Protein 8.58g 1.14g 15%
Calcium 280mg 137mg 14%
Folate 61µg 118µg 14%
Vitamin E 1.88mg 13%
Calories 258kcal 20kcal 12%
Vitamin B1 0mg 0.045mg 4%
Selenium 2.6µg 0.9µg 3%
Vitamin B2 0.044mg 0.072mg 2%
Fats 0.56g 0.23g 1%
Polyunsaturated fat 0.244g 0.091g 1%
Sodium 15mg 29mg 1%
Net carbs 55.23g 0.86g N/A
Sugar 0.53g N/A
Choline 0.3mg 0%
Saturated fat 0.045g 0.053g 0%
Monounsaturated fat 0.103g 0.015g 0%
Tryptophan 0.02mg 0%
Threonine 0.063mg 0%
Isoleucine 0.059mg 0%
Leucine 0.105mg 0%
Lysine 0.074mg 0%
Methionine 0.026mg 0%
Phenylalanine 0.07mg 0%
Valine 0.078mg 0%
Histidine 0.028mg 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
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Contains more ProteinProtein +652.6%
Contains more FatsFats +143.5%
Contains more CarbsCarbs +1391.5%
Contains more OtherOther +447.7%
Contains more WaterWater +366.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kanpyo
Kanpyo
3
11% 26% 62%
Saturated fat: Sat. Fat 0.045 g
Monounsaturated fat: Mono. Fat 0.103 g
Polyunsaturated fat: Poly. Fat 0.244 g
33% 9% 57%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains less Sat. FatSaturated fat -15.1%
Contains more Mono. FatMonounsaturated fat +586.7%
Contains more Poly. FatPolyunsaturated fat +168.1%

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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. Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/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.