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  6. Okra vs. Kanpyo

Okra vs. Kanpyo — In-Depth Nutrition Comparison

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A recap on the differences between okra and kanpyo

  • Okra is higher in vitamin C, yet kanpyo is higher in iron, zinc, vitamin B5, potassium, copper, fiber, vitamin B6, calcium, and phosphorus.
  • Kanpyo covers your daily iron needs 56% more than okra.
  • Okra contains 115 times more vitamin C than kanpyo. While okra contains 23mg of vitamin C, kanpyo contains only 0.2mg.

Food varieties used in this article are Okra, raw and Kanpyo, (dried gourd strips).

Infographic

Okra 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.
Okra
Okra
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 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 less SodiumSodium -53.3%
Contains more MagnesiumMagnesium +119.3%
Contains more CalciumCalcium +241.5%
Contains more PotassiumPotassium +429.1%
Contains more IronIron +725.8%
Contains more CopperCopper +297.2%
Contains more ZincZinc +910.3%
Contains more PhosphorusPhosphorus +208.2%
Contains more ManganeseManganese +44.3%
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.
Okra
Okra
6
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 77% 0% 12% 5.4% 50% 14% 19% 15% 50% 0% 78% 45%
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 +11400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B3Vitamin B3 +190%
Contains more Vitamin B5Vitamin B5 +942%
Contains more Vitamin B6Vitamin B6 +147.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~61µg

All nutrients comparison - raw data values

Nutrient Okra Kanpyo DV% diff.
Iron 0.62mg 5.12mg 56%
Zinc 0.58mg 5.86mg 48%
Vitamin B5 0.245mg 2.553mg 46%
Potassium 299mg 1582mg 38%
Copper 0.109mg 0.433mg 36%
Fiber 3.2g 9.8g 26%
Vitamin K 31.3µg 26%
Vitamin C 23mg 0.2mg 25%
Vitamin B6 0.215mg 0.532mg 24%
Calcium 82mg 280mg 20%
Carbs 7.45g 65.03g 19%
Phosphorus 61mg 188mg 18%
Vitamin B1 0.2mg 0mg 17%
Magnesium 57mg 125mg 16%
Manganese 0.788mg 1.137mg 15%
Protein 1.93g 8.58g 13%
Vitamin B3 1mg 2.9mg 12%
Calories 33kcal 258kcal 11%
Vitamin A 36µg 4%
Selenium 0.7µg 2.6µg 3%
Vitamin E 0.27mg 2%
Choline 12.3mg 2%
Fats 0.19g 0.56g 1%
Vitamin B2 0.06mg 0.044mg 1%
Polyunsaturated fat 0.027g 0.244g 1%
Fructose 0.57g 1%
Protein per 100 calories 5.8g 3.3g N/A
Calories per 10 g protein 171kcal 301kcal N/A
Weight per 100 calories 303g 39g N/A
Net carbs 4.25g 55.23g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Sodium 7mg 15mg 0%
Folate 60µg 61µg 0%
Saturated fat 0.026g 0.045g 0%
Monounsaturated fat 0.017g 0.103g 0%
Tryptophan 0.017mg 0%
Threonine 0.065mg 0%
Isoleucine 0.069mg 0%
Leucine 0.105mg 0%
Lysine 0.081mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.091mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
1
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 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 +348.6%
Contains more ProteinProtein +344.6%
Contains more FatsFats +194.7%
Contains more CarbsCarbs +772.9%
Contains more OtherOther +589.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 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 -42.2%
Contains more Mono. FatMonounsaturated fat +505.9%
Contains more Poly. FatPolyunsaturated fat +803.7%

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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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.