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  6. Rutabagas vs. Kanpyo

Rutabagas vs. Kanpyo — In-Depth Nutrition Comparison

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Important differences between Rutabagas and Kanpyo

  • Rutabagas have more Vitamin C, however, Kanpyo have more Iron, Zinc, Vitamin B5, Copper, Manganese, Potassium, Vitamin B6, Fiber, and Magnesium.
  • Kanpyo's daily need coverage for Iron is 59% more.
  • Rutabagas have 125 times more Vitamin C than Kanpyo. Rutabagas have 25mg of Vitamin C, while Kanpyo has 0.2mg.

The food varieties used in the comparison are Rutabagas, raw and Kanpyo, (dried gourd strips).

Infographic

Rutabagas 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.
Rutabagas
Rutabagas
1
:
9
Kanpyo
Kanpyo
Contains less Sodium -20%
Contains more Calcium +551.2%
Contains more Iron +1063.6%
Contains more Magnesium +525%
Contains more Phosphorus +254.7%
Contains more Potassium +418.7%
Contains more Zinc +2341.7%
Contains more Copper +1253.1%
Contains more Manganese +767.9%
Contains more Selenium +271.4%
Rutabagas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 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 -20%
Contains more Calcium +551.2%
Contains more Iron +1063.6%
Contains more Magnesium +525%
Contains more Phosphorus +254.7%
Contains more Potassium +418.7%
Contains more Zinc +2341.7%
Contains more Copper +1253.1%
Contains more Manganese +767.9%
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.
Rutabagas
Rutabagas
5
:
5
Kanpyo
Kanpyo
Contains more Vitamin A +∞%
Contains more Vitamin C +12400%
Contains more Vitamin B1 +∞%
Contains more Vitamin B3 +314.3%
Contains more Vitamin B5 +1495.6%
Contains more Vitamin B6 +432%
Contains more Folate +190.5%
Equal in Vitamin B2 - 0.044
Rutabagas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
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 +12400%
Contains more Vitamin B1 +∞%
Contains more Vitamin B3 +314.3%
Contains more Vitamin B5 +1495.6%
Contains more Vitamin B6 +432%
Contains more Folate +190.5%
Equal in Vitamin B2 - 0.044

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rutabagas
Rutabagas
1
:
4
Kanpyo
Kanpyo
Contains more Water +347.8%
Contains more Protein +694.4%
Contains more Fats +250%
Contains more Carbs +654.4%
Contains more Other +725.4%
Rutabagas
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 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 +347.8%
Contains more Protein +694.4%
Contains more Fats +250%
Contains more Carbs +654.4%
Contains more Other +725.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rutabagas
Rutabagas
1
:
2
Kanpyo
Kanpyo
Contains less Saturated Fat -40%
Contains more Monounsaturated Fat +312%
Contains more Polyunsaturated fat +177.3%
Rutabagas
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g
Kanpyo
11% 26% 62%
Saturated Fat: 0.045 g
Monounsaturated Fat: 0.103 g
Polyunsaturated fat: 0.244 g
Contains less Saturated Fat -40%
Contains more Monounsaturated Fat +312%
Contains more Polyunsaturated fat +177.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rutabagas 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 Rutabagas Kanpyo Opinion
Net carbs 6.32g 55.23g Kanpyo
Protein 1.08g 8.58g Kanpyo
Fats 0.16g 0.56g Kanpyo
Carbs 8.62g 65.03g Kanpyo
Calories 37kcal 258kcal Kanpyo
Starch 0.4g Rutabagas
Fructose 1.61g Rutabagas
Sugar 4.46g Kanpyo
Fiber 2.3g 9.8g Kanpyo
Calcium 43mg 280mg Kanpyo
Iron 0.44mg 5.12mg Kanpyo
Magnesium 20mg 125mg Kanpyo
Phosphorus 53mg 188mg Kanpyo
Potassium 305mg 1582mg Kanpyo
Sodium 12mg 15mg Rutabagas
Zinc 0.24mg 5.86mg Kanpyo
Copper 0.032mg 0.433mg Kanpyo
Manganese 0.131mg 1.137mg Kanpyo
Selenium 0.7µg 2.6µg Kanpyo
Vitamin A 2IU 0IU Rutabagas
Vitamin E 0.3mg Rutabagas
Vitamin C 25mg 0.2mg Rutabagas
Vitamin B1 0.09mg 0mg Rutabagas
Vitamin B2 0.04mg 0.044mg Kanpyo
Vitamin B3 0.7mg 2.9mg Kanpyo
Vitamin B5 0.16mg 2.553mg Kanpyo
Vitamin B6 0.1mg 0.532mg Kanpyo
Folate 21µg 61µg Kanpyo
Vitamin K 0.3µg Rutabagas
Saturated Fat 0.027g 0.045g Rutabagas
Monounsaturated Fat 0.025g 0.103g Kanpyo
Polyunsaturated fat 0.088g 0.244g Kanpyo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas 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
15%
Rutabagas
32%
Kanpyo
Minerals Daily Need Coverage Score
13%
Rutabagas
105%
Kanpyo

Comparison summary

Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.018g)
Which food is lower in Sugar?
Kanpyo
Kanpyo is lower in Sugar (difference - 4.46g)
Which food is lower in glycemic index?
Kanpyo
Kanpyo is lower in glycemic index (difference - 72)
Which food is cheaper?
Kanpyo
Kanpyo is cheaper (difference - $2.5)
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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.