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Sweet potato vs. Kanpyo — In-Depth Nutrition Comparison

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A recap on the differences between sweet potatoes and kanpyo

  • Sweet potatoes are higher in vitamin A, yet kanpyo is higher in iron, zinc, vitamin B5, potassium, copper, manganese, fiber, calcium, and magnesium.
  • Sweet potatoes cover your daily vitamin A needs 384% more than kanpyo.

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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
Kanpyo
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 89% 84% 140% 192% 144% 160% 81% 2% 148% 14%
Contains more MagnesiumMagnesium +363%
Contains more CalciumCalcium +636.8%
Contains more PotassiumPotassium +233.1%
Contains more IronIron +642%
Contains more CopperCopper +168.9%
Contains more ZincZinc +1731.3%
Contains more PhosphorusPhosphorus +248.1%
Contains less SodiumSodium -58.3%
Contains more ManganeseManganese +128.8%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 65% 320% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
Kanpyo
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 0% 0% 0% 10% 54% 153% 123% 0% 0% 46% 0%
Contains more Vitamin CVitamin C +9700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +140.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +95%
Contains more Vitamin B5Vitamin B5 +188.8%
Contains more Vitamin B6Vitamin B6 +86%
Contains more FolateFolate +916.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Kanpyo DV% diff.
Vitamin A 961µg 107%
Iron 0.69mg 5.12mg 55%
Zinc 0.32mg 5.86mg 50%
Vitamin B5 0.884mg 2.553mg 33%
Potassium 475mg 1582mg 33%
Copper 0.161mg 0.433mg 30%
Manganese 0.497mg 1.137mg 28%
Fiber 3.3g 9.8g 26%
Calcium 38mg 280mg 24%
Magnesium 27mg 125mg 23%
Vitamin C 19.6mg 0.2mg 22%
Vitamin B6 0.286mg 0.532mg 19%
Phosphorus 54mg 188mg 19%
Carbs 20.71g 65.03g 15%
Folate 6µg 61µg 14%
Protein 2.01g 8.58g 13%
Vitamin B3 1.487mg 2.9mg 9%
Vitamin B1 0.107mg 0mg 9%
Calories 90kcal 258kcal 8%
Vitamin E 0.71mg 5%
Vitamin B2 0.106mg 0.044mg 5%
Selenium 0.2µg 2.6µg 4%
Starch 7.05g 3%
Vitamin K 2.3µg 2%
Choline 13.1mg 2%
Polyunsaturated fat 0.092g 0.244g 1%
Fructose 0.5g 1%
Fats 0.15g 0.56g 1%
Sodium 36mg 15mg 1%
Net carbs 17.41g 55.23g N/A
Sugar 6.48g N/A
Saturated fat 0.052g 0.045g 0%
Monounsaturated fat 0.002g 0.103g 0%
Tryptophan 0.04mg 0%
Threonine 0.107mg 0%
Isoleucine 0.07mg 0%
Leucine 0.118mg 0%
Lysine 0.084mg 0%
Methionine 0.037mg 0%
Phenylalanine 0.114mg 0%
Valine 0.11mg 0%
Histidine 0.039mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
Kanpyo
3
11% 26% 62%
Saturated fat: Sat. Fat 0.045 g
Monounsaturated fat: Mono. Fat 0.103 g
Polyunsaturated fat: Poly. Fat 0.244 g
Contains less Sat. FatSaturated fat -13.5%
Contains more Mono. FatMonounsaturated fat +5050%
Contains more Poly. FatPolyunsaturated fat +165.2%

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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.