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  6. Rutabagas vs. Kanpyo

Rutabagas vs. Kanpyo — In-Depth Nutrition Comparison

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Important differences between rutabagas and kanpyo

  • Rutabagas have more vitamin C; however, kanpyo has more iron, zinc, vitamin B5, copper, manganese, potassium, vitamin B6, fiber, and magnesium.
  • Kanpyo's daily need coverage for iron is 59% more.
  • Rutabagas have 125 times more vitamin C than kanpyo. Rutabagas have 25mg of vitamin C, while kanpyo has 0.2mg.

The food varieties used in the comparison are Rutabagas, raw and Kanpyo, (dried gourd strips).

Infographic

Rutabagas 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% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 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 -20%
Contains more MagnesiumMagnesium +525%
Contains more CalciumCalcium +551.2%
Contains more PotassiumPotassium +418.7%
Contains more IronIron +1063.6%
Contains more CopperCopper +1253.1%
Contains more ZincZinc +2341.7%
Contains more PhosphorusPhosphorus +254.7%
Contains more ManganeseManganese +767.9%
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 83% 0% 0% 6% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16%
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 +12400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B3Vitamin B3 +314.3%
Contains more Vitamin B5Vitamin B5 +1495.6%
Contains more Vitamin B6Vitamin B6 +432%
Contains more FolateFolate +190.5%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B2 ~0.044mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rutabagas Kanpyo DV% diff.
Iron 0.44mg 5.12mg 59%
Zinc 0.24mg 5.86mg 51%
Vitamin B5 0.16mg 2.553mg 48%
Copper 0.032mg 0.433mg 45%
Manganese 0.131mg 1.137mg 44%
Potassium 305mg 1582mg 38%
Vitamin B6 0.1mg 0.532mg 33%
Fiber 2.3g 9.8g 30%
Vitamin C 25mg 0.2mg 28%
Magnesium 20mg 125mg 25%
Calcium 43mg 280mg 24%
Carbs 8.62g 65.03g 19%
Phosphorus 53mg 188mg 19%
Protein 1.08g 8.58g 15%
Vitamin B3 0.7mg 2.9mg 14%
Calories 37kcal 258kcal 11%
Folate 21µg 61µg 10%
Vitamin B1 0.09mg 0mg 8%
Selenium 0.7µg 2.6µg 3%
Choline 14.1mg 3%
Vitamin E 0.3mg 2%
Fructose 1.61g 2%
Fats 0.16g 0.56g 1%
Polyunsaturated fat 0.088g 0.244g 1%
Protein per 100 calories 2.9g 3.3g N/A
Calories per 10 g protein 343kcal 301kcal N/A
Weight per 100 calories 270g 39g N/A
Net carbs 6.32g 55.23g N/A
Sugar 4.46g N/A
Starch 0.4g 0%
Sodium 12mg 15mg 0%
Vitamin B2 0.04mg 0.044mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.027g 0.045g 0%
Monounsaturated fat 0.025g 0.103g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 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 +347.8%
Contains more ProteinProtein +694.4%
Contains more FatsFats +250%
Contains more CarbsCarbs +654.4%
Contains more OtherOther +725.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 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 -40%
Contains more Mono. FatMonounsaturated fat +312%
Contains more Poly. FatPolyunsaturated fat +177.3%

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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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.