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  6. Winter squash vs. Kanpyo

Winter squash vs. Kanpyo — In-Depth Nutrition Comparison

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Differences between winter squash and kanpyo

  • Winter squash has more vitamin A, while kanpyo has more iron, zinc, vitamin B5, manganese, potassium, copper, vitamin B6, fiber, and magnesium.
  • Winter squash's daily need coverage for vitamin A is 104% higher.

The food types used in this comparison are Squash, winter, all varieties, cooked, baked, without salt and Kanpyo, (dried gourd strips).

Infographic

Winter squash 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
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 less SodiumSodium -93.3%
Contains more MagnesiumMagnesium +861.5%
Contains more CalciumCalcium +1172.7%
Contains more PotassiumPotassium +556.4%
Contains more IronIron +1063.6%
Contains more CopperCopper +428%
Contains more ZincZinc +2563.6%
Contains more PhosphorusPhosphorus +889.5%
Contains more ManganeseManganese +508%
Contains more SeleniumSelenium +550%

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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Kanpyo
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 +4700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +52.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +485.9%
Contains more Vitamin B5Vitamin B5 +991%
Contains more Vitamin B6Vitamin B6 +230.4%
Contains more FolateFolate +205%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter squash Kanpyo DV% diff.
Iron 0.44mg 5.12mg 59%
Zinc 0.22mg 5.86mg 51%
Vitamin B5 0.234mg 2.553mg 46%
Manganese 0.187mg 1.137mg 41%
Potassium 241mg 1582mg 39%
Copper 0.082mg 0.433mg 39%
Vitamin B6 0.161mg 0.532mg 29%
Vitamin A 261µg 29%
Fiber 2.8g 9.8g 28%
Magnesium 13mg 125mg 27%
Calcium 22mg 280mg 26%
Phosphorus 19mg 188mg 24%
Carbs 8.85g 65.03g 19%
Protein 0.89g 8.58g 15%
Vitamin B3 0.495mg 2.9mg 15%
Calories 37kcal 258kcal 11%
Folate 20µg 61µg 10%
Vitamin C 9.6mg 0.2mg 10%
Vitamin K 4.4µg 4%
Selenium 0.4µg 2.6µg 4%
Choline 10.6mg 2%
Vitamin B2 0.067mg 0.044mg 2%
Polyunsaturated fat 0.147g 0.244g 1%
Vitamin B1 0.016mg 0mg 1%
Vitamin E 0.12mg 1%
Sodium 1mg 15mg 1%
Fats 0.35g 0.56g 0%
Net carbs 6.05g 55.23g N/A
Sugar 3.3g N/A
Saturated fat 0.072g 0.045g 0%
Monounsaturated fat 0.026g 0.103g 0%
Tryptophan 0.013mg 0%
Threonine 0.027mg 0%
Isoleucine 0.035mg 0%
Leucine 0.05mg 0%
Lysine 0.033mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.035mg 0%
Valine 0.038mg 0%
Histidine 0.017mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Kanpyo
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 +346.7%
Contains more ProteinProtein +864%
Contains more FatsFats +60%
Contains more CarbsCarbs +634.8%
Contains more OtherOther +737.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 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 -37.5%
Contains more Mono. FatMonounsaturated fat +296.2%
Contains more Poly. FatPolyunsaturated fat +66%

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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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.