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Bamboo shoot vs Sauerkraut - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Sauerkraut
Sauerkraut contains less Sugars (difference - 1.22g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.035g)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 657mg)
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $1)
Which food is richer in vitamins?
Bamboo shoot
Bamboo shoot is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bamboo shoot Sauerkraut
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bamboo shoot Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
11
Bamboo shoot
13
Sauerkraut
Mineral Summary Score
16
Bamboo shoot
21
Sauerkraut

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Potassium +213.5%
Contains more Copper +97.9%
Contains more Zinc +478.9%
Contains more Phosphorus +195%
Contains less Sodium -99.4%
Contains more Iron +194%
Contains more Calcium +130.8%
Contains more Magnesium +333.3%
Contains more Potassium +213.5%
Contains more Copper +97.9%
Contains more Zinc +478.9%
Contains more Phosphorus +195%
Contains less Sodium -99.4%
Contains more Iron +194%
Contains more Calcium +130.8%
Contains more Magnesium +333.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +11.1%
Contains more Vitamin E +614.3%
Contains more Vitamin B1 +614.3%
Contains more Vitamin B2 +218.2%
Contains more Vitamin B3 +319.6%
Contains more Vitamin B5 +73.1%
Contains more Vitamin B6 +84.6%
Contains more Vitamin C +267.5%
Contains more Vitamin K +∞%
Equal in Vitamin A - 18
Contains more Vitamin A +11.1%
Contains more Vitamin E +614.3%
Contains more Vitamin B1 +614.3%
Contains more Vitamin B2 +218.2%
Contains more Vitamin B3 +319.6%
Contains more Vitamin B5 +73.1%
Contains more Vitamin B6 +84.6%
Contains more Vitamin C +267.5%
Contains more Vitamin K +∞%
Equal in Vitamin A - 18

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
16%
Bamboo shoot
5%
Sauerkraut
Carbohydrates
5%
Bamboo shoot
4%
Sauerkraut
Fats
1%
Bamboo shoot
1%
Sauerkraut

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bamboo shoot Sauerkraut Opinion
Calories 27 19 Bamboo shoot
Protein 2.6 0.91 Bamboo shoot
Fats 0.3 0.14 Bamboo shoot
Vitamin C 4 14.7 Sauerkraut
Carbs 5.2 4.28 Bamboo shoot
Cholesterol 0 0
Vitamin D 0 0
Iron 0.5 1.47 Sauerkraut
Calcium 13 30 Sauerkraut
Potassium 533 170 Bamboo shoot
Magnesium 3 13 Sauerkraut
Sugars 3 1.78 Bamboo shoot
Fiber 2.2 2.9 Sauerkraut
Copper 0.19 0.096 Bamboo shoot
Zinc 1.1 0.19 Bamboo shoot
Starch
Phosphorus 59 20 Bamboo shoot
Sodium 4 661 Bamboo shoot
Vitamin A 20 18 Bamboo shoot
Vitamin E 1 0.14 Bamboo shoot
Vitamin D 0 0
Vitamin B1 0.15 0.021 Bamboo shoot
Vitamin B2 0.07 0.022 Bamboo shoot
Vitamin B3 0.6 0.143 Bamboo shoot
Vitamin B5 0.161 0.093 Bamboo shoot
Vitamin B6 0.24 0.13 Bamboo shoot
Vitamin B12 0 0
Vitamin K 0 13 Sauerkraut
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.069 0.034 Sauerkraut
Monounsaturated Fat 0.007 0.013 Sauerkraut
Polyunsaturated fat 0.134 0.067 Bamboo shoot
Tryptophan 0.027 0.008 Bamboo shoot
Threonine 0.086 0.025 Bamboo shoot
Isoleucine 0.088 0.021 Bamboo shoot
Leucine 0.14 0.029 Bamboo shoot
Lysine 0.134 0.031 Bamboo shoot
Methionine 0.03 0.009 Bamboo shoot
Phenylalanine 0.09 0.023 Bamboo shoot
Valine 0.106 0.03 Bamboo shoot
Histidine 0.042 0.016 Bamboo shoot
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.