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  6. Pumpkin vs. Kanpyo

Pumpkin vs. Kanpyo — In-Depth Nutrition Comparison

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Significant differences between pumpkins and kanpyo

  • Pumpkins have more vitamin A; however, kanpyo is richer in iron, zinc, vitamin B5, manganese, potassium, copper, vitamin B6, fiber, and magnesium.
  • Pumpkins cover your daily vitamin A needs 115% more than kanpyo.

Specific food types used in this comparison are Pumpkin, cooked, boiled, drained, without salt and Kanpyo, (dried gourd strips).

Infographic

Pumpkin 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 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
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 +1288.9%
Contains more CalciumCalcium +1766.7%
Contains more PotassiumPotassium +587.8%
Contains more IronIron +798.2%
Contains more CopperCopper +375.8%
Contains more ZincZinc +2447.8%
Contains more PhosphorusPhosphorus +526.7%
Contains more ManganeseManganese +1177.5%
Contains more SeleniumSelenium +1200%

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 16% 0% 96% 16% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8%
Kanpyo
Kanpyo
4
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 +2250%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +77.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B3Vitamin B3 +602.2%
Contains more Vitamin B5Vitamin B5 +1170.1%
Contains more Vitamin B6Vitamin B6 +1109.1%
Contains more FolateFolate +577.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Kanpyo DV% diff.
Iron 0.57mg 5.12mg 57%
Zinc 0.23mg 5.86mg 51%
Vitamin B5 0.201mg 2.553mg 47%
Manganese 0.089mg 1.137mg 46%
Potassium 230mg 1582mg 40%
Copper 0.091mg 0.433mg 38%
Vitamin B6 0.044mg 0.532mg 38%
Fiber 1.1g 9.8g 35%
Vitamin A 288µg 32%
Magnesium 9mg 125mg 28%
Calcium 15mg 280mg 27%
Phosphorus 30mg 188mg 23%
Carbs 4.9g 65.03g 20%
Protein 0.72g 8.58g 16%
Vitamin B3 0.413mg 2.9mg 16%
Folate 9µg 61µg 13%
Calories 20kcal 258kcal 12%
Vitamin C 4.7mg 0.2mg 5%
Vitamin E 0.8mg 5%
Selenium 0.2µg 2.6µg 4%
Vitamin B1 0.031mg 0mg 3%
Vitamin B2 0.078mg 0.044mg 3%
Polyunsaturated fat 0.004g 0.244g 2%
Fats 0.07g 0.56g 1%
Sodium 1mg 15mg 1%
Vitamin K 0.8µg 1%
Choline 6.2mg 1%
Protein per 100 calories 3.6g 3.3g N/A
Calories per 10 g protein 278kcal 301kcal N/A
Weight per 100 calories 500g 39g N/A
Net carbs 3.8g 55.23g N/A
Sugar 2.08g N/A
Saturated fat 0.037g 0.045g 0%
Monounsaturated fat 0.009g 0.103g 0%
Tryptophan 0.009mg 0%
Threonine 0.021mg 0%
Isoleucine 0.023mg 0%
Leucine 0.034mg 0%
Lysine 0.039mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.023mg 0%
Valine 0.025mg 0%
Histidine 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 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 +369.2%
Contains more ProteinProtein +1091.7%
Contains more FatsFats +700%
Contains more CarbsCarbs +1227.1%
Contains more OtherOther +845.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 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 -17.8%
Contains more Mono. FatMonounsaturated fat +1044.4%
Contains more Poly. FatPolyunsaturated fat +6000%

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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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.