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  6. Okra vs. Kanpyo

Okra vs. Kanpyo — In-Depth Nutrition Comparison

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A recap on differences between Okra and Kanpyo

  • Okra is higher in Vitamin C, yet Kanpyo is higher in Iron, Zinc, Vitamin B5, Potassium, Copper, Fiber, Vitamin B6, Calcium, and Phosphorus.
  • Kanpyo covers your daily Iron needs 56% more than Okra.
  • Okra contains 115 times more Vitamin C than Kanpyo. While Okra contains 23mg of Vitamin C, Kanpyo contains only 0.2mg.

Food varieties used in this article are Okra, raw and Kanpyo, (dried gourd strips).

Infographic

Okra vs Kanpyo 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.
Okra
Okra
1
:
9
Kanpyo
Kanpyo
Contains less Sodium -53.3%
Contains more Calcium +241.5%
Contains more Iron +725.8%
Contains more Magnesium +119.3%
Contains more Phosphorus +208.2%
Contains more Potassium +429.1%
Contains more Zinc +910.3%
Contains more Copper +297.2%
Contains more Manganese +44.3%
Contains more Selenium +271.4%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Kanpyo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 85% 192% 90% 81% 140% 2% 160% 145% 149% 15%
Contains less Sodium -53.3%
Contains more Calcium +241.5%
Contains more Iron +725.8%
Contains more Magnesium +119.3%
Contains more Phosphorus +208.2%
Contains more Potassium +429.1%
Contains more Zinc +910.3%
Contains more Copper +297.2%
Contains more Manganese +44.3%
Contains more Selenium +271.4%

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.
Okra
Okra
6
:
4
Kanpyo
Kanpyo
Contains more Vitamin A +∞%
Contains more Vitamin C +11400%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +190%
Contains more Vitamin B5 +942%
Contains more Vitamin B6 +147.4%
Equal in Folate - 61
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +11400%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +190%
Contains more Vitamin B5 +942%
Contains more Vitamin B6 +147.4%
Equal in Folate - 61

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
1
:
4
Kanpyo
Kanpyo
Contains more Water +348.6%
Contains more Protein +344.6%
Contains more Fats +194.7%
Contains more Carbs +772.9%
Contains more Other +589.4%
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
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
Contains more Water +348.6%
Contains more Protein +344.6%
Contains more Fats +194.7%
Contains more Carbs +772.9%
Contains more Other +589.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
:
2
Kanpyo
Kanpyo
Contains less Saturated Fat -42.2%
Contains more Monounsaturated Fat +505.9%
Contains more Polyunsaturated fat +803.7%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Kanpyo
11% 26% 62%
Saturated Fat: 0.045 g
Monounsaturated Fat: 0.103 g
Polyunsaturated fat: 0.244 g
Contains less Saturated Fat -42.2%
Contains more Monounsaturated Fat +505.9%
Contains more Polyunsaturated fat +803.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra Kanpyo
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Okra Kanpyo Opinion
Net carbs 4.25g 55.23g Kanpyo
Protein 1.93g 8.58g Kanpyo
Fats 0.19g 0.56g Kanpyo
Carbs 7.45g 65.03g Kanpyo
Calories 33kcal 258kcal Kanpyo
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g Kanpyo
Fiber 3.2g 9.8g Kanpyo
Calcium 82mg 280mg Kanpyo
Iron 0.62mg 5.12mg Kanpyo
Magnesium 57mg 125mg Kanpyo
Phosphorus 61mg 188mg Kanpyo
Potassium 299mg 1582mg Kanpyo
Sodium 7mg 15mg Okra
Zinc 0.58mg 5.86mg Kanpyo
Copper 0.109mg 0.433mg Kanpyo
Manganese 0.788mg 1.137mg Kanpyo
Selenium 0.7µg 2.6µg Kanpyo
Vitamin A 716IU 0IU Okra
Vitamin A RAE 36µg Okra
Vitamin E 0.27mg Okra
Vitamin C 23mg 0.2mg Okra
Vitamin B1 0.2mg 0mg Okra
Vitamin B2 0.06mg 0.044mg Okra
Vitamin B3 1mg 2.9mg Kanpyo
Vitamin B5 0.245mg 2.553mg Kanpyo
Vitamin B6 0.215mg 0.532mg Kanpyo
Folate 60µg 61µg Kanpyo
Vitamin K 31.3µg Okra
Tryptophan 0.017mg Okra
Threonine 0.065mg Okra
Isoleucine 0.069mg Okra
Leucine 0.105mg Okra
Lysine 0.081mg Okra
Methionine 0.021mg Okra
Phenylalanine 0.065mg Okra
Valine 0.091mg Okra
Histidine 0.031mg Okra
Saturated Fat 0.026g 0.045g Okra
Monounsaturated Fat 0.017g 0.103g Kanpyo
Polyunsaturated fat 0.027g 0.244g Kanpyo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Kanpyo
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
33%
Okra
32%
Kanpyo
Minerals Daily Need Coverage Score
30%
Okra
105%
Kanpyo

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.019g)
Which food is lower in Sugar?
Kanpyo
Kanpyo is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Kanpyo
Kanpyo is lower in glycemic index (difference - 0)
Which food is cheaper?
Kanpyo
Kanpyo is cheaper (difference - $1)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Kanpyo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169241/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.