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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 contains less Iron, Zinc, Vitamin B5, Manganese, Potassium, Copper, Vitamin B6, Fiber, Magnesium, and Calcium than Kanpyo.
  • Kanpyo's daily need coverage for Iron is 59% 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.
Winter squash
Winter squash
1
:
9
Kanpyo
Kanpyo
Contains less Sodium -93.3%
Contains more Calcium +1172.7%
Contains more Iron +1063.6%
Contains more Magnesium +861.5%
Contains more Phosphorus +889.5%
Contains more Potassium +556.4%
Contains more Zinc +2563.6%
Contains more Copper +428%
Contains more Manganese +508%
Contains more Selenium +550%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Kanpyo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 85% 192% 90% 81% 140% 2% 160% 145% 149% 15%
Contains less Sodium -93.3%
Contains more Calcium +1172.7%
Contains more Iron +1063.6%
Contains more Magnesium +861.5%
Contains more Phosphorus +889.5%
Contains more Potassium +556.4%
Contains more Zinc +2563.6%
Contains more Copper +428%
Contains more Manganese +508%
Contains more Selenium +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.
Winter squash
Winter squash
6
:
4
Kanpyo
Kanpyo
Contains more Vitamin A +∞%
Contains more Vitamin C +4700%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +52.3%
Contains more Vitamin B3 +485.9%
Contains more Vitamin B5 +991%
Contains more Vitamin B6 +230.4%
Contains more Folate +205%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Kanpyo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 1% 0% 11% 55% 154% 123% 46% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +4700%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +52.3%
Contains more Vitamin B3 +485.9%
Contains more Vitamin B5 +991%
Contains more Vitamin B6 +230.4%
Contains more Folate +205%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
1
:
4
Kanpyo
Kanpyo
Contains more Water +346.7%
Contains more Protein +864%
Contains more Fats +60%
Contains more Carbs +634.8%
Contains more Other +737.1%
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Kanpyo
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 Water +346.7%
Contains more Protein +864%
Contains more Fats +60%
Contains more Carbs +634.8%
Contains more Other +737.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
0
:
3
Kanpyo
Kanpyo
Contains less Saturated Fat -37.5%
Contains more Monounsaturated Fat +296.2%
Contains more Polyunsaturated fat +66%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Kanpyo
11% 26% 62%
Saturated Fat: 0.045 g
Monounsaturated Fat: 0.103 g
Polyunsaturated fat: 0.244 g
Contains less Saturated Fat -37.5%
Contains more Monounsaturated Fat +296.2%
Contains more Polyunsaturated fat +66%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winter squash Kanpyo Opinion
Net carbs 6.05g 55.23g Kanpyo
Protein 0.89g 8.58g Kanpyo
Fats 0.35g 0.56g Kanpyo
Carbs 8.85g 65.03g Kanpyo
Calories 37kcal 258kcal Kanpyo
Sugar 3.3g Kanpyo
Fiber 2.8g 9.8g Kanpyo
Calcium 22mg 280mg Kanpyo
Iron 0.44mg 5.12mg Kanpyo
Magnesium 13mg 125mg Kanpyo
Phosphorus 19mg 188mg Kanpyo
Potassium 241mg 1582mg Kanpyo
Sodium 1mg 15mg Winter squash
Zinc 0.22mg 5.86mg Kanpyo
Copper 0.082mg 0.433mg Kanpyo
Manganese 0.187mg 1.137mg Kanpyo
Selenium 0.4µg 2.6µg Kanpyo
Vitamin A 5223IU 0IU Winter squash
Vitamin A RAE 261µg Winter squash
Vitamin E 0.12mg Winter squash
Vitamin C 9.6mg 0.2mg Winter squash
Vitamin B1 0.016mg 0mg Winter squash
Vitamin B2 0.067mg 0.044mg Winter squash
Vitamin B3 0.495mg 2.9mg Kanpyo
Vitamin B5 0.234mg 2.553mg Kanpyo
Vitamin B6 0.161mg 0.532mg Kanpyo
Folate 20µg 61µg Kanpyo
Vitamin K 4.4µg Winter squash
Tryptophan 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.033mg Winter squash
Methionine 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash
Saturated Fat 0.072g 0.045g Kanpyo
Monounsaturated Fat 0.026g 0.103g Kanpyo
Polyunsaturated fat 0.147g 0.244g Kanpyo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Kanpyo
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
38%
Winter squash
32%
Kanpyo
Minerals Daily Need Coverage Score
12%
Winter squash
105%
Kanpyo

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 14mg)
Which food is lower in Sugar?
Kanpyo
Kanpyo is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Kanpyo
Kanpyo is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Kanpyo
Kanpyo is lower in glycemic index (difference - 13)
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 cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.