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.
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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.
| 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.
| 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Potassium | 1582mg | 670mg | 27% |
| Calcium | 280mg | 14mg | 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% |
| Carbs | 65.03g | 27.48g | 13% |
| Vitamin C | 0.2mg | 12.1mg | 13% |
| Folate | 61µg | 16µg | 11% |
| Vitamin B1 | 0mg | 0.095mg | 8% |
| Calories | 258kcal | 116kcal | 7% |
| Choline | 16.2mg | 3% | |
| Selenium | 2.6µg | 0.7µg | 3% |
| Vitamin E | 0.34mg | 2% | |
| Vitamin K | 2.3µg | 2% | |
| Polyunsaturated fat | 0.244g | 0.06g | 1% |
| Vitamin A | 6µg | 1% | |
| Vitamin B2 | 0.044mg | 0.028mg | 1% |
| Fats | 0.56g | 0.14g | 1% |
| 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
| 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
| Contains more Mono. FatMonounsaturated fat | +1960% |
| Contains more Poly. FatPolyunsaturated fat | +306.7% |
| Contains less Sat. FatSaturated fat | -35.6% |
