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  6. Sweet potato vs. Kanpyo

Sweet potato vs. Kanpyo — In-Depth Nutrition Comparison

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A recap on differences between Sweet potato and Kanpyo

  • Sweet potato is higher in Vitamin C, yet Kanpyo is higher in Iron, Zinc, Vitamin B5, Potassium, Copper, Manganese, Fiber, Calcium, and Magnesium.
  • Kanpyo covers your daily Iron needs 55% more than Sweet potato.
  • Sweet potato contains 98 times more Vitamin C than Kanpyo. While Sweet potato contains 19.6mg of Vitamin C, Kanpyo contains only 0.2mg.

Food varieties used in this article are Sweet potato, cooked, baked in skin, flesh, without salt and Kanpyo, (dried gourd strips).

Infographic

Sweet potato 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.
Sweet potato
Sweet potato
0
:
10
Kanpyo
Kanpyo
Contains more Calcium +636.8%
Contains more Iron +642%
Contains more Magnesium +363%
Contains more Phosphorus +248.1%
Contains more Potassium +233.1%
Contains less Sodium -58.3%
Contains more Zinc +1731.3%
Contains more Copper +168.9%
Contains more Manganese +128.8%
Contains more Selenium +1200%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Kanpyo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 85% 192% 90% 81% 140% 2% 160% 145% 149% 15%
Contains more Calcium +636.8%
Contains more Iron +642%
Contains more Magnesium +363%
Contains more Phosphorus +248.1%
Contains more Potassium +233.1%
Contains less Sodium -58.3%
Contains more Zinc +1731.3%
Contains more Copper +168.9%
Contains more Manganese +128.8%
Contains more Selenium +1200%

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.
Sweet potato
Sweet potato
6
:
4
Kanpyo
Kanpyo
Contains more Vitamin A +∞%
Contains more Vitamin C +9700%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +140.9%
Contains more Vitamin B3 +95%
Contains more Vitamin B5 +188.8%
Contains more Vitamin B6 +86%
Contains more Folate +916.7%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
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 +9700%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +140.9%
Contains more Vitamin B3 +95%
Contains more Vitamin B5 +188.8%
Contains more Vitamin B6 +86%
Contains more Folate +916.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
4
Kanpyo
Kanpyo
Contains more Water +279.5%
Contains more Protein +326.9%
Contains more Fats +273.3%
Contains more Carbs +214%
Contains more Other +334.1%
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 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 +279.5%
Contains more Protein +326.9%
Contains more Fats +273.3%
Contains more Carbs +214%
Contains more Other +334.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
0
:
3
Kanpyo
Kanpyo
Contains less Saturated Fat -13.5%
Contains more Monounsaturated Fat +5050%
Contains more Polyunsaturated fat +165.2%
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Kanpyo
11% 26% 62%
Saturated Fat: 0.045 g
Monounsaturated Fat: 0.103 g
Polyunsaturated fat: 0.244 g
Contains less Saturated Fat -13.5%
Contains more Monounsaturated Fat +5050%
Contains more Polyunsaturated fat +165.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato Kanpyo
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 Sweet potato Kanpyo Opinion
Net carbs 17.41g 55.23g Kanpyo
Protein 2.01g 8.58g Kanpyo
Fats 0.15g 0.56g Kanpyo
Carbs 20.71g 65.03g Kanpyo
Calories 90kcal 258kcal Kanpyo
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g Kanpyo
Fiber 3.3g 9.8g Kanpyo
Calcium 38mg 280mg Kanpyo
Iron 0.69mg 5.12mg Kanpyo
Magnesium 27mg 125mg Kanpyo
Phosphorus 54mg 188mg Kanpyo
Potassium 475mg 1582mg Kanpyo
Sodium 36mg 15mg Kanpyo
Zinc 0.32mg 5.86mg Kanpyo
Copper 0.161mg 0.433mg Kanpyo
Manganese 0.497mg 1.137mg Kanpyo
Selenium 0.2µg 2.6µg Kanpyo
Vitamin A 19218IU 0IU Sweet potato
Vitamin A RAE 961µg Sweet potato
Vitamin E 0.71mg Sweet potato
Vitamin C 19.6mg 0.2mg Sweet potato
Vitamin B1 0.107mg 0mg Sweet potato
Vitamin B2 0.106mg 0.044mg Sweet potato
Vitamin B3 1.487mg 2.9mg Kanpyo
Vitamin B5 0.884mg 2.553mg Kanpyo
Vitamin B6 0.286mg 0.532mg Kanpyo
Folate 6µg 61µg Kanpyo
Vitamin K 2.3µg Sweet potato
Tryptophan 0.04mg Sweet potato
Threonine 0.107mg Sweet potato
Isoleucine 0.07mg Sweet potato
Leucine 0.118mg Sweet potato
Lysine 0.084mg Sweet potato
Methionine 0.037mg Sweet potato
Phenylalanine 0.114mg Sweet potato
Valine 0.11mg Sweet potato
Histidine 0.039mg Sweet potato
Saturated Fat 0.052g 0.045g Kanpyo
Monounsaturated Fat 0.002g 0.103g Kanpyo
Polyunsaturated fat 0.092g 0.244g Kanpyo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato 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
120%
Sweet potato
32%
Kanpyo
Minerals Daily Need Coverage Score
25%
Sweet potato
105%
Kanpyo

Comparison summary

Which food is lower in Sugar?
Kanpyo
Kanpyo is lower in Sugar (difference - 6.48g)
Which food contains less Sodium?
Kanpyo
Kanpyo contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Kanpyo
Kanpyo is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Kanpyo
Kanpyo is lower in glycemic index (difference - 70)
Which food is cheaper?
Kanpyo
Kanpyo is cheaper (difference - $0.2)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.