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Wakame vs. Kanpyo — In-Depth Nutrition Comparison

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What are the main differences between wakame and kanpyo?

  • Wakame is richer in folate, while kanpyo is higher in zinc, potassium, vitamin B6, fiber, vitamin B5, iron, copper, and phosphorus.
  • Kanpyo's daily need coverage for zinc is 50% higher.
  • Kanpyo has 58 times less sodium than wakame. Wakame has 872mg of sodium, while kanpyo has 15mg.

We used Seaweed, wakame, raw and Kanpyo, (dried gourd strips) types in this comparison.

Infographic

Wakame 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.
Wakame
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 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 more ManganeseManganese +23.1%
Contains more MagnesiumMagnesium +16.8%
Contains more CalciumCalcium +86.7%
Contains more PotassiumPotassium +3064%
Contains more IronIron +134.9%
Contains more CopperCopper +52.5%
Contains more ZincZinc +1442.1%
Contains more PhosphorusPhosphorus +135%
Contains less SodiumSodium -98.3%
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.
Wakame
8
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Kanpyo
3
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 +1400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +422.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +221.3%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +81.3%
Contains more Vitamin B5Vitamin B5 +266.3%
Contains more Vitamin B6Vitamin B6 +26500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Kanpyo
2
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 FatsFats +14.3%
Contains more WaterWater +300.6%
Contains more OtherOther +22.9%
Contains more ProteinProtein +183.2%
Contains more CarbsCarbs +611.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
0
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 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 -65.4%
Contains more Mono. FatMonounsaturated fat +77.6%
Contains more Poly. FatPolyunsaturated fat +11.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Kanpyo DV% diff.
Zinc 0.38mg 5.86mg 50%
Potassium 50mg 1582mg 45%
Vitamin B6 0.002mg 0.532mg 41%
Iron 2.18mg 5.12mg 37%
Vitamin B5 0.697mg 2.553mg 37%
Sodium 872mg 15mg 37%
Fiber 0.5g 9.8g 37%
Folate 196µg 61µg 34%
Carbs 9.14g 65.03g 19%
Copper 0.284mg 0.433mg 17%
Phosphorus 80mg 188mg 15%
Vitamin B2 0.23mg 0.044mg 14%
Calcium 150mg 280mg 13%
Protein 3.03g 8.58g 11%
Calories 45kcal 258kcal 11%
Manganese 1.4mg 1.137mg 11%
Vitamin B3 1.6mg 2.9mg 8%
Vitamin E 1mg 7%
Vitamin B1 0.06mg 0mg 5%
Vitamin K 5.3µg 4%
Magnesium 107mg 125mg 4%
Selenium 0.7µg 2.6µg 3%
Vitamin C 3mg 0.2mg 3%
Choline 13.9mg 3%
Vitamin A 18µg 2%
Fats 0.64g 0.56g 0%
Net carbs 8.64g 55.23g N/A
Sugar 0.65g N/A
Saturated fat 0.13g 0.045g 0%
Monounsaturated fat 0.058g 0.103g 0%
Polyunsaturated fat 0.218g 0.244g 0%
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0.186g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Kanpyo
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Wakame
30%
Kanpyo
Minerals Daily Need Coverage Score
65%
Wakame
105%
Kanpyo

Comparison summary

Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Kanpyo
Kanpyo is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Kanpyo
Kanpyo contains less Sodium (difference - 857mg)
Which food is lower in Saturated fat?
Kanpyo
Kanpyo is lower in Saturated fat (difference - 0.085g)
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 ($)

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.