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  6. Kanpyo vs. Yam

Kanpyo vs. Yam — In-Depth Nutrition Comparison

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How are kanpyo and yam different?

  • Kanpyo has more iron, zinc, vitamin B5, manganese, copper, potassium, calcium, magnesium, fiber, and vitamin B6 than yam.
  • Daily need coverage for iron for kanpyo is 58% higher.
  • Kanpyo contains 29 times more zinc than yam. While kanpyo contains 5.86mg of zinc, yam contains only 0.2mg.

Kanpyo, (dried gourd strips) and Yam, cooked, boiled, drained, or baked, without salt are the varieties used in this article.

Infographic

Kanpyo vs Yam 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%
Yam
Yam
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Contains more MagnesiumMagnesium +594.4%
Contains more CalciumCalcium +1900%
Contains more PotassiumPotassium +136.1%
Contains more IronIron +884.6%
Contains more CopperCopper +184.9%
Contains more ZincZinc +2830%
Contains more PhosphorusPhosphorus +283.7%
Contains more ManganeseManganese +206.5%
Contains more SeleniumSelenium +271.4%
Contains less SodiumSodium -46.7%

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
5
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%
Yam
Yam
5
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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more Vitamin B3Vitamin B3 +425.4%
Contains more Vitamin B5Vitamin B5 +720.9%
Contains more Vitamin B6Vitamin B6 +133.3%
Contains more FolateFolate +281.3%
Contains more Vitamin CVitamin C +5950%
Contains more Vitamin B1Vitamin B1 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kanpyo Yam DV% diff.
Iron 5.12mg 0.52mg 58%
Zinc 5.86mg 0.2mg 51%
Vitamin B5 2.553mg 0.311mg 45%
Manganese 1.137mg 0.371mg 33%
Copper 0.433mg 0.152mg 31%
Calcium 280mg 14mg 27%
Potassium 1582mg 670mg 27%
Magnesium 125mg 18mg 25%
Fiber 9.8g 3.9g 24%
Vitamin B6 0.532mg 0.228mg 23%
Phosphorus 188mg 49mg 20%
Vitamin B3 2.9mg 0.552mg 15%
Protein 8.58g 1.49g 14%
Vitamin C 0.2mg 12.1mg 13%
Carbs 65.03g 27.48g 13%
Folate 61µg 16µg 11%
Vitamin B1 0mg 0.095mg 8%
Calories 258kcal 116kcal 7%
Selenium 2.6µg 0.7µg 3%
Choline 16.2mg 3%
Vitamin E 0.34mg 2%
Vitamin K 2.3µg 2%
Fats 0.56g 0.14g 1%
Vitamin A 6µg 1%
Vitamin B2 0.044mg 0.028mg 1%
Polyunsaturated fat 0.244g 0.06g 1%
Protein per 100 calories 3.3g 1.3g N/A
Calories per 10 g protein 301kcal 779kcal N/A
Weight per 100 calories 39g 86g N/A
Net carbs 55.23g 23.58g N/A
Sugar 0.49g N/A
Sodium 15mg 8mg 0%
Saturated fat 0.045g 0.029g 0%
Monounsaturated fat 0.103g 0.005g 0%
Tryptophan 0.012mg 0%
Threonine 0.052mg 0%
Isoleucine 0.05mg 0%
Leucine 0.094mg 0%
Lysine 0.058mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.069mg 0%
Valine 0.06mg 0%
Histidine 0.033mg 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
Yam
Yam
1
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more ProteinProtein +475.8%
Contains more FatsFats +300%
Contains more CarbsCarbs +136.6%
Contains more OtherOther +671.1%
Contains more WaterWater +251.2%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +1960%
Contains more Poly. FatPolyunsaturated fat +306.7%
Contains less Sat. FatSaturated fat -35.6%

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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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.