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  6. Yam vs. Kanpyo

Yam vs. Kanpyo — In-Depth Nutrition Comparison

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How are yam and kanpyo different?

  • Kanpyo has more iron, zinc, vitamin B5, manganese, copper, potassium, calcium, magnesium, fiber, and vitamin B6 than yam.
  • Daily need coverage for iron for kanpyo is 58% higher.

Yam, cooked, boiled, drained, or baked, without salt and Kanpyo, (dried gourd strips) are the varieties used in this article.

Infographic

Yam 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.
Yam
Yam
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 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 -46.7%
Contains more MagnesiumMagnesium +594.4%
Contains more CalciumCalcium +1900%
Contains more PotassiumPotassium +136.1%
Contains more IronIron +884.6%
Contains more CopperCopper +184.9%
Contains more ZincZinc +2830%
Contains more PhosphorusPhosphorus +283.7%
Contains more ManganeseManganese +206.5%
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.
Yam
Yam
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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 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 +5950%
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 +57.1%
Contains more Vitamin B3Vitamin B3 +425.4%
Contains more Vitamin B5Vitamin B5 +720.9%
Contains more Vitamin B6Vitamin B6 +133.3%
Contains more FolateFolate +281.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Kanpyo DV% diff.
Iron 0.52mg 5.12mg 58%
Zinc 0.2mg 5.86mg 51%
Vitamin B5 0.311mg 2.553mg 45%
Manganese 0.371mg 1.137mg 33%
Copper 0.152mg 0.433mg 31%
Calcium 14mg 280mg 27%
Potassium 670mg 1582mg 27%
Magnesium 18mg 125mg 25%
Fiber 3.9g 9.8g 24%
Vitamin B6 0.228mg 0.532mg 23%
Phosphorus 49mg 188mg 20%
Vitamin B3 0.552mg 2.9mg 15%
Protein 1.49g 8.58g 14%
Vitamin C 12.1mg 0.2mg 13%
Carbs 27.48g 65.03g 13%
Folate 16µg 61µg 11%
Vitamin B1 0.095mg 0mg 8%
Calories 116kcal 258kcal 7%
Selenium 0.7µg 2.6µg 3%
Choline 16.2mg 3%
Vitamin E 0.34mg 2%
Vitamin K 2.3µg 2%
Fats 0.14g 0.56g 1%
Vitamin A 6µg 1%
Vitamin B2 0.028mg 0.044mg 1%
Polyunsaturated fat 0.06g 0.244g 1%
Protein per 100 calories 1.3g 3.3g N/A
Calories per 10 g protein 779kcal 301kcal N/A
Weight per 100 calories 86g 39g N/A
Net carbs 23.58g 55.23g N/A
Sugar 0.49g N/A
Sodium 8mg 15mg 0%
Saturated fat 0.029g 0.045g 0%
Monounsaturated fat 0.005g 0.103g 0%
Tryptophan 0.012mg 0%
Threonine 0.052mg 0%
Isoleucine 0.05mg 0%
Leucine 0.094mg 0%
Lysine 0.058mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.069mg 0%
Valine 0.06mg 0%
Histidine 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 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 +251.2%
Contains more ProteinProtein +475.8%
Contains more FatsFats +300%
Contains more CarbsCarbs +136.6%
Contains more OtherOther +671.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 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 -35.6%
Contains more Mono. FatMonounsaturated fat +1960%
Contains more Poly. FatPolyunsaturated fat +306.7%

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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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.