Okra vs. Kanpyo — In-Depth Nutrition Comparison
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A recap on the 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).
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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 less SodiumSodium | -53.3% |
| Contains more MagnesiumMagnesium | +119.3% |
| Contains more CalciumCalcium | +241.5% |
| Contains more PotassiumPotassium | +429.1% |
| Contains more IronIron | +725.8% |
| Contains more CopperCopper | +297.2% |
| Contains more ZincZinc | +910.3% |
| Contains more PhosphorusPhosphorus | +208.2% |
| Contains more ManganeseManganese | +44.3% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +11400% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +36.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +190% |
| Contains more Vitamin B5Vitamin B5 | +942% |
| Contains more Vitamin B6Vitamin B6 | +147.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.62mg | 5.12mg | 56% |
| Zinc | 0.58mg | 5.86mg | 48% |
| Vitamin B5 | 0.245mg | 2.553mg | 46% |
| Potassium | 299mg | 1582mg | 38% |
| Copper | 0.109mg | 0.433mg | 36% |
| Vitamin K | 31.3µg | 26% | |
| Fiber | 3.2g | 9.8g | 26% |
| Vitamin C | 23mg | 0.2mg | 25% |
| Vitamin B6 | 0.215mg | 0.532mg | 24% |
| Calcium | 82mg | 280mg | 20% |
| Carbs | 7.45g | 65.03g | 19% |
| Phosphorus | 61mg | 188mg | 18% |
| Vitamin B1 | 0.2mg | 0mg | 17% |
| Magnesium | 57mg | 125mg | 16% |
| Manganese | 0.788mg | 1.137mg | 15% |
| Protein | 1.93g | 8.58g | 13% |
| Vitamin B3 | 1mg | 2.9mg | 12% |
| Calories | 33kcal | 258kcal | 11% |
| Vitamin A | 36µg | 4% | |
| Selenium | 0.7µg | 2.6µg | 3% |
| Vitamin E | 0.27mg | 2% | |
| Choline | 12.3mg | 2% | |
| Fats | 0.19g | 0.56g | 1% |
| Polyunsaturated fat | 0.027g | 0.244g | 1% |
| Fructose | 0.57g | 1% | |
| Vitamin B2 | 0.06mg | 0.044mg | 1% |
| Net carbs | 4.25g | 55.23g | N/A |
| Sugar | 1.48g | N/A | |
| Starch | 0.34g | 0% | |
| Sodium | 7mg | 15mg | 0% |
| Folate | 60µg | 61µg | 0% |
| Saturated fat | 0.026g | 0.045g | 0% |
| Monounsaturated fat | 0.017g | 0.103g | 0% |
| Tryptophan | 0.017mg | 0% | |
| Threonine | 0.065mg | 0% | |
| Isoleucine | 0.069mg | 0% | |
| Leucine | 0.105mg | 0% | |
| Lysine | 0.081mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.065mg | 0% | |
| Valine | 0.091mg | 0% | |
| Histidine | 0.031mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +348.6% |
| Contains more ProteinProtein | +344.6% |
| Contains more FatsFats | +194.7% |
| Contains more CarbsCarbs | +772.9% |
| Contains more OtherOther | +589.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -42.2% |
| Contains more Mono. FatMonounsaturated fat | +505.9% |
| Contains more Poly. FatPolyunsaturated fat | +803.7% |
