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  6. Kohlrabi vs. Kanpyo

Kohlrabi vs. Kanpyo — In-Depth Nutrition Comparison

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How are kohlrabi and kanpyo different?

  • Kohlrabi is richer in vitamin C, while kanpyo is higher in iron, zinc, vitamin B5, manganese, potassium, copper, vitamin B6, calcium, and magnesium.
  • Kohlrabi covers your daily need for vitamin C, 69% more than kanpyo.

Kohlrabi, raw and Kanpyo, (dried gourd strips) types were used in this article.

Infographic

Kohlrabi 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 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Kanpyo
Kanpyo
10
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 MagnesiumMagnesium +557.9%
Contains more CalciumCalcium +1066.7%
Contains more PotassiumPotassium +352%
Contains more IronIron +1180%
Contains more CopperCopper +235.7%
Contains more ZincZinc +19433.3%
Contains more PhosphorusPhosphorus +308.7%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +718%
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.
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 207% 0% 0.67% 9.6% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12%
Kanpyo
Kanpyo
5
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 +30900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +625%
Contains more Vitamin B5Vitamin B5 +1447.3%
Contains more Vitamin B6Vitamin B6 +254.7%
Contains more FolateFolate +281.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Kanpyo DV% diff.
Vitamin C 62mg 0.2mg 69%
Iron 0.4mg 5.12mg 59%
Zinc 0.03mg 5.86mg 53%
Vitamin B5 0.165mg 2.553mg 48%
Manganese 0.139mg 1.137mg 43%
Potassium 350mg 1582mg 36%
Copper 0.129mg 0.433mg 34%
Vitamin B6 0.15mg 0.532mg 29%
Calcium 24mg 280mg 26%
Magnesium 19mg 125mg 25%
Fiber 3.6g 9.8g 25%
Carbs 6.2g 65.03g 20%
Phosphorus 46mg 188mg 20%
Vitamin B3 0.4mg 2.9mg 16%
Protein 1.7g 8.58g 14%
Calories 27kcal 258kcal 12%
Folate 16µg 61µg 11%
Vitamin B1 0.05mg 0mg 4%
Vitamin E 0.48mg 3%
Selenium 0.7µg 2.6µg 3%
Vitamin B2 0.02mg 0.044mg 2%
Choline 12.3mg 2%
Fats 0.1g 0.56g 1%
Polyunsaturated fat 0.048g 0.244g 1%
Protein per 100 calories 6.3g 3.3g N/A
Calories per 10 g protein 159kcal 301kcal N/A
Weight per 100 calories 370g 39g N/A
Net carbs 2.6g 55.23g N/A
Sugar 2.6g N/A
Sodium 20mg 15mg 0%
Vitamin A 2µg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.013g 0.045g 0%
Monounsaturated fat 0.007g 0.103g 0%
Tryptophan 0.01mg 0%
Threonine 0.049mg 0%
Isoleucine 0.078mg 0%
Leucine 0.067mg 0%
Lysine 0.056mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.039mg 0%
Valine 0.05mg 0%
Histidine 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 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 +355.7%
Contains more ProteinProtein +404.7%
Contains more FatsFats +460%
Contains more CarbsCarbs +948.9%
Contains more OtherOther +486%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Kanpyo
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 less Sat. FatSaturated fat -71.1%
Contains more Mono. FatMonounsaturated fat +1371.4%
Contains more Poly. FatPolyunsaturated fat +408.3%

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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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.