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Taro vs. Kanpyo — In-Depth Nutrition Comparison

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A recap on the differences between taro and kanpyo

  • Kanpyo is higher than taro in iron, zinc, vitamin B5, manganese, potassium, copper, calcium, fiber, magnesium, and vitamin B6.
  • Kanpyo covers your daily iron needs 57% more than taro.

Food varieties used in this article are Taro, raw and Kanpyo, (dried gourd strips).

Infographic

Taro 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.
Taro
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 13% 52% 21% 57% 6.3% 36% 1.4% 50% 3.8%
Kanpyo
9
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 less SodiumSodium -26.7%
Contains more MagnesiumMagnesium +278.8%
Contains more CalciumCalcium +551.2%
Contains more PotassiumPotassium +167.7%
Contains more IronIron +830.9%
Contains more CopperCopper +151.7%
Contains more ZincZinc +2447.8%
Contains more PhosphorusPhosphorus +123.8%
Contains more ManganeseManganese +196.9%
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.
Taro
6
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 15% 1.3% 48% 0% 24% 5.8% 11% 18% 65% 0% 2.5% 17% 9.4%
Kanpyo
5
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 +2150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +76%
Contains more Vitamin B3Vitamin B3 +383.3%
Contains more Vitamin B5Vitamin B5 +742.6%
Contains more Vitamin B6Vitamin B6 +88%
Contains more FolateFolate +177.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Taro Kanpyo DV% diff.
Iron 0.55mg 5.12mg 57%
Zinc 0.23mg 5.86mg 51%
Vitamin B5 0.303mg 2.553mg 45%
Manganese 0.383mg 1.137mg 33%
Copper 0.172mg 0.433mg 29%
Potassium 591mg 1582mg 29%
Calcium 43mg 280mg 24%
Fiber 4.1g 9.8g 23%
Magnesium 33mg 125mg 22%
Vitamin B6 0.283mg 0.532mg 19%
Vitamin E 2.38mg 16%
Phosphorus 84mg 188mg 15%
Vitamin B3 0.6mg 2.9mg 14%
Protein 1.5g 8.58g 14%
Carbs 26.46g 65.03g 13%
Folate 22µg 61µg 10%
Vitamin B1 0.095mg 0mg 8%
Calories 112kcal 258kcal 7%
Vitamin C 4.5mg 0.2mg 5%
Choline 17.3mg 3%
Selenium 0.7µg 2.6µg 3%
Polyunsaturated fat 0.083g 0.244g 1%
Vitamin B2 0.025mg 0.044mg 1%
Vitamin K 1µg 1%
Fats 0.2g 0.56g 1%
Net carbs 22.36g 55.23g N/A
Sugar 0.4g N/A
Sodium 11mg 15mg 0%
Vitamin A 4µg 0%
Saturated fat 0.041g 0.045g 0%
Monounsaturated fat 0.016g 0.103g 0%
Tryptophan 0.023mg 0%
Threonine 0.069mg 0%
Isoleucine 0.054mg 0%
Leucine 0.111mg 0%
Lysine 0.067mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.082mg 0%
Valine 0.082mg 0%
Histidine 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro
1
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 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 +253.7%
Contains more ProteinProtein +472%
Contains more FatsFats +180%
Contains more CarbsCarbs +145.8%
Contains more OtherOther +388.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taro
1
29% 11% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.083 g
Kanpyo
2
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 more Mono. FatMonounsaturated fat +543.8%
Contains more Poly. FatPolyunsaturated fat +194%
~equal in Saturated fat ~0.045g

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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. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.