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Kohlrabi vs. Bamboo shoot — In-Depth Nutrition Comparison

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What are the differences between Kohlrabi and Bamboo shoot?

  • Kohlrabi is higher in Vitamin C, and Fiber, yet Bamboo shoot is higher in Zinc, Vitamin B1, Vitamin B6, Copper, Potassium, and Manganese.
  • Kohlrabi's daily need coverage for Vitamin C is 64% more.
  • Kohlrabi has 6 times more Magnesium than Bamboo shoot. While Kohlrabi has 19mg of Magnesium, Bamboo shoot has only 3mg.

We used Kohlrabi, raw and Bamboo shoots, raw types in this article.

Infographic

Kohlrabi vs Bamboo shoot 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.
Contains more Calcium +84.6%
Contains more Magnesium +533.3%
Contains more Iron +25%
Contains more Phosphorus +28.3%
Contains more Potassium +52.3%
Contains less Sodium -80%
Contains more Zinc +3566.7%
Contains more Copper +47.3%
Contains more Manganese +88.5%
Contains more Selenium +14.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Contains more Calcium +84.6%
Contains more Magnesium +533.3%
Contains more Iron +25%
Contains more Phosphorus +28.3%
Contains more Potassium +52.3%
Contains less Sodium -80%
Contains more Zinc +3566.7%
Contains more Copper +47.3%
Contains more Manganese +88.5%
Contains more Selenium +14.3%

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.
:
Contains more Vitamin A +80%
Contains more Vitamin C +1450%
Contains more Folate +128.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +250%
Contains more Vitamin B3 +50%
Contains more Vitamin B6 +60%
Equal in Vitamin B5 - 0.161
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 20% 0% 14% 38% 17% 12% 10% 56% 6% 0% 0%
Contains more Vitamin A +80%
Contains more Vitamin C +1450%
Contains more Folate +128.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +250%
Contains more Vitamin B3 +50%
Contains more Vitamin B6 +60%
Equal in Vitamin B5 - 0.161

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +19.2%
Contains more Other +11.1%
Contains more Protein +52.9%
Contains more Fats +200%
Equal in Water - 91
Equal in Other - 0.9
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Contains more Carbs +19.2%
Contains more Other +11.1%
Contains more Protein +52.9%
Contains more Fats +200%
Equal in Water - 91
Equal in Other - 0.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -81.2%
Contains more Polyunsaturated fat +179.2%
Equal in Monounsaturated Fat - 0.007
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Contains less Saturated Fat -81.2%
Contains more Polyunsaturated fat +179.2%
Equal in Monounsaturated Fat - 0.007

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kohlrabi Bamboo shoot
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kohlrabi Bamboo shoot Opinion
Net carbs 2.6g 3g Bamboo shoot
Protein 1.7g 2.6g Bamboo shoot
Fats 0.1g 0.3g Bamboo shoot
Carbs 6.2g 5.2g Kohlrabi
Calories 27kcal 27kcal
Sugar 2.6g 3g Kohlrabi
Fiber 3.6g 2.2g Kohlrabi
Calcium 24mg 13mg Kohlrabi
Iron 0.4mg 0.5mg Bamboo shoot
Magnesium 19mg 3mg Kohlrabi
Phosphorus 46mg 59mg Bamboo shoot
Potassium 350mg 533mg Bamboo shoot
Sodium 20mg 4mg Bamboo shoot
Zinc 0.03mg 1.1mg Bamboo shoot
Copper 0.129mg 0.19mg Bamboo shoot
Manganese 0.139mg 0.262mg Bamboo shoot
Selenium 0.7µg 0.8µg Bamboo shoot
Vitamin A 36IU 20IU Kohlrabi
Vitamin A RAE 2µg 1µg Kohlrabi
Vitamin E 0.48mg 1mg Bamboo shoot
Vitamin C 62mg 4mg Kohlrabi
Vitamin B1 0.05mg 0.15mg Bamboo shoot
Vitamin B2 0.02mg 0.07mg Bamboo shoot
Vitamin B3 0.4mg 0.6mg Bamboo shoot
Vitamin B5 0.165mg 0.161mg Kohlrabi
Vitamin B6 0.15mg 0.24mg Bamboo shoot
Folate 16µg 7µg Kohlrabi
Vitamin K 0.1µg 0µg Kohlrabi
Tryptophan 0.01mg 0.027mg Bamboo shoot
Threonine 0.049mg 0.086mg Bamboo shoot
Isoleucine 0.078mg 0.088mg Bamboo shoot
Leucine 0.067mg 0.14mg Bamboo shoot
Lysine 0.056mg 0.134mg Bamboo shoot
Methionine 0.013mg 0.03mg Bamboo shoot
Phenylalanine 0.039mg 0.09mg Bamboo shoot
Valine 0.05mg 0.106mg Bamboo shoot
Histidine 0.019mg 0.042mg Bamboo shoot
Saturated Fat 0.013g 0.069g Kohlrabi
Monounsaturated Fat 0.007g 0.007g
Polyunsaturated fat 0.048g 0.134g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Bamboo shoot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
25%
Kohlrabi
14%
Bamboo shoot
Minerals Daily Need Coverage Score
15%
Kohlrabi
23%
Bamboo shoot

Comparison summary

Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 0.4g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.056g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 12)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 16mg)
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $0.6)
Which food is richer in minerals?
Bamboo shoot
Bamboo shoot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/nutrients
  2. Bamboo shoot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/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.