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  6. Kanpyo vs. Winter squash

Kanpyo vs. Winter squash — In-Depth Nutrition Comparison

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Differences between kanpyo and winter squash

  • Kanpyo has more iron, zinc, vitamin B5, manganese, potassium, copper, vitamin B6, fiber, and magnesium, while winter squash has more vitamin A.
  • Winter squash's daily need coverage for vitamin A is 104% higher.
  • Winter squash contains 27 times less zinc than kanpyo. Kanpyo contains 5.86mg of zinc, while winter squash contains 0.22mg.

The food types used in this comparison are Kanpyo, (dried gourd strips) and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Kanpyo vs Winter squash 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Contains more MagnesiumMagnesium +861.5%
Contains more CalciumCalcium +1172.7%
Contains more PotassiumPotassium +556.4%
Contains more IronIron +1063.6%
Contains more CopperCopper +428%
Contains more ZincZinc +2563.6%
Contains more PhosphorusPhosphorus +889.5%
Contains more ManganeseManganese +508%
Contains more SeleniumSelenium +550%
Contains less SodiumSodium -93.3%

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
4
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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Contains more Vitamin B3Vitamin B3 +485.9%
Contains more Vitamin B5Vitamin B5 +991%
Contains more Vitamin B6Vitamin B6 +230.4%
Contains more FolateFolate +205%
Contains more Vitamin CVitamin C +4700%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +52.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kanpyo Winter squash DV% diff.
Iron 5.12mg 0.44mg 59%
Zinc 5.86mg 0.22mg 51%
Vitamin B5 2.553mg 0.234mg 46%
Manganese 1.137mg 0.187mg 41%
Potassium 1582mg 241mg 39%
Copper 0.433mg 0.082mg 39%
Vitamin B6 0.532mg 0.161mg 29%
Vitamin A 261µg 29%
Fiber 9.8g 2.8g 28%
Magnesium 125mg 13mg 27%
Calcium 280mg 22mg 26%
Phosphorus 188mg 19mg 24%
Carbs 65.03g 8.85g 19%
Protein 8.58g 0.89g 15%
Vitamin B3 2.9mg 0.495mg 15%
Calories 258kcal 37kcal 11%
Folate 61µg 20µg 10%
Vitamin C 0.2mg 9.6mg 10%
Vitamin K 4.4µg 4%
Selenium 2.6µg 0.4µg 4%
Choline 10.6mg 2%
Vitamin B2 0.044mg 0.067mg 2%
Polyunsaturated fat 0.244g 0.147g 1%
Vitamin B1 0mg 0.016mg 1%
Vitamin E 0.12mg 1%
Sodium 15mg 1mg 1%
Fats 0.56g 0.35g 0%
Net carbs 55.23g 6.05g N/A
Sugar 3.3g N/A
Saturated fat 0.045g 0.072g 0%
Monounsaturated fat 0.103g 0.026g 0%
Tryptophan 0.013mg 0%
Threonine 0.027mg 0%
Isoleucine 0.035mg 0%
Leucine 0.05mg 0%
Lysine 0.033mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.035mg 0%
Valine 0.038mg 0%
Histidine 0.017mg 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
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more ProteinProtein +864%
Contains more FatsFats +60%
Contains more CarbsCarbs +634.8%
Contains more OtherOther +737.1%
Contains more WaterWater +346.7%

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
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains less Sat. FatSaturated fat -37.5%
Contains more Mono. FatMonounsaturated fat +296.2%
Contains more Poly. FatPolyunsaturated fat +66%

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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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.