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  6. Salsify vs. Kanpyo

Salsify vs. Kanpyo — In-Depth Nutrition Comparison

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A recap on differences between Salsify and Kanpyo

  • Kanpyo is higher than Salsify in Iron, Zinc, Vitamin B5, Copper, Manganese, Potassium, Fiber, Magnesium, Vitamin B6, and Calcium.
  • Kanpyo covers your daily Iron needs 57% more than Salsify.

Food varieties used in this article are Salsify, cooked, boiled, drained, without salt and Kanpyo, (dried gourd strips).

Infographic

Salsify 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.
Salsify
Salsify
0
:
10
Kanpyo
Kanpyo
Contains more Calcium +495.7%
Contains more Iron +830.9%
Contains more Magnesium +594.4%
Contains more Phosphorus +235.7%
Contains more Potassium +459%
Contains more Zinc +1853.3%
Contains more Copper +518.6%
Contains more Manganese +441.4%
Contains more Selenium +333.3%
Equal in Sodium - 15
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Kanpyo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 85% 192% 90% 81% 140% 2% 160% 145% 149% 15%
Contains more Calcium +495.7%
Contains more Iron +830.9%
Contains more Magnesium +594.4%
Contains more Phosphorus +235.7%
Contains more Potassium +459%
Contains more Zinc +1853.3%
Contains more Copper +518.6%
Contains more Manganese +441.4%
Contains more Selenium +333.3%
Equal in Sodium - 15

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.
Salsify
Salsify
5
:
4
Kanpyo
Kanpyo
Contains more Vitamin C +2200%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +293.2%
Contains more Vitamin B3 +639.8%
Contains more Vitamin B5 +825%
Contains more Vitamin B6 +144%
Contains more Folate +306.7%
Salsify
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 16% 14% 40% 8% 17% 51% 12% 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 C +2200%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +293.2%
Contains more Vitamin B3 +639.8%
Contains more Vitamin B5 +825%
Contains more Vitamin B6 +144%
Contains more Folate +306.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsify
Salsify
1
:
4
Kanpyo
Kanpyo
Contains more Water +305.6%
Contains more Protein +214.3%
Contains more Fats +229.4%
Contains more Carbs +323.4%
Contains more Other +691.9%
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 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 +305.6%
Contains more Protein +214.3%
Contains more Fats +229.4%
Contains more Carbs +323.4%
Contains more Other +691.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsify
Salsify
1
:
2
Kanpyo
Kanpyo
Contains more Monounsaturated Fat +3333.3%
Contains more Polyunsaturated fat +229.7%
Equal in Saturated Fat - 0.045
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Kanpyo
11% 26% 62%
Saturated Fat: 0.045 g
Monounsaturated Fat: 0.103 g
Polyunsaturated fat: 0.244 g
Contains more Monounsaturated Fat +3333.3%
Contains more Polyunsaturated fat +229.7%
Equal in Saturated Fat - 0.045

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsify Kanpyo Opinion
Net carbs 12.26g 55.23g Kanpyo
Protein 2.73g 8.58g Kanpyo
Fats 0.17g 0.56g Kanpyo
Carbs 15.36g 65.03g Kanpyo
Calories 68kcal 258kcal Kanpyo
Sugar 2.9g Kanpyo
Fiber 3.1g 9.8g Kanpyo
Calcium 47mg 280mg Kanpyo
Iron 0.55mg 5.12mg Kanpyo
Magnesium 18mg 125mg Kanpyo
Phosphorus 56mg 188mg Kanpyo
Potassium 283mg 1582mg Kanpyo
Sodium 16mg 15mg Kanpyo
Zinc 0.3mg 5.86mg Kanpyo
Copper 0.07mg 0.433mg Kanpyo
Manganese 0.21mg 1.137mg Kanpyo
Selenium 0.6µg 2.6µg Kanpyo
Vitamin E 0.19mg Salsify
Vitamin C 4.6mg 0.2mg Salsify
Vitamin B1 0.056mg 0mg Salsify
Vitamin B2 0.173mg 0.044mg Salsify
Vitamin B3 0.392mg 2.9mg Kanpyo
Vitamin B5 0.276mg 2.553mg Kanpyo
Vitamin B6 0.218mg 0.532mg Kanpyo
Folate 15µg 61µg Kanpyo
Vitamin K 0.3µg Salsify
Saturated Fat 0.041g 0.045g Salsify
Monounsaturated Fat 0.003g 0.103g Kanpyo
Polyunsaturated fat 0.074g 0.244g Kanpyo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsify Kanpyo
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
13%
Salsify
32%
Kanpyo
Minerals Daily Need Coverage Score
16%
Salsify
105%
Kanpyo

Comparison summary

Which food is lower in Saturated Fat?
Salsify
Salsify is lower in Saturated Fat (difference - 0.004g)
Which food is lower in Sugar?
Kanpyo
Kanpyo is lower in Sugar (difference - 2.9g)
Which food contains less Sodium?
Kanpyo
Kanpyo contains less Sodium (difference - 1mg)
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 lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.