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  6. Wakame vs. Kanpyo

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
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
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
Wakame
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Kanpyo
Kanpyo
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 0% 10% 54% 153% 123% 0% 0% 46%
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 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

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%
Fiber 0.5g 9.8g 37%
Sodium 872mg 15mg 37%
Vitamin B5 0.697mg 2.553mg 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%
Calories 45kcal 258kcal 11%
Protein 3.03g 8.58g 11%
Manganese 1.4mg 1.137mg 11%
Vitamin B3 1.6mg 2.9mg 8%
Vitamin E 1mg 7%
Vitamin B1 0.06mg 0mg 5%
Magnesium 107mg 125mg 4%
Vitamin K 5.3µg 4%
Vitamin C 3mg 0.2mg 3%
Selenium 0.7µg 2.6µg 3%
Choline 13.9mg 3%
Vitamin A 18µg 2%
Protein per 100 calories 6.7g 3.3g N/A
Calories per 10 g protein 149kcal 301kcal N/A
Weight per 100 calories 222g 39g N/A
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
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
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
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
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%

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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. 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.