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Okra vs Bamboo shoot - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Okra
Okra contains less Sugars (difference - 1.52g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.043g)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 3mg)
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $1)
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.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. 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.
Okra Bamboo shoot
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Okra Bamboo shoot
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
32
Okra
11
Bamboo shoot
Mineral Summary Score
19
Okra
16
Bamboo shoot

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
Okra
4
:
Contains more Iron +24%
Contains more Calcium +530.8%
Contains more Magnesium +1800%
Contains more Potassium +78.3%
Contains more Copper +74.3%
Contains more Zinc +89.7%
Contains less Sodium -42.9%
Equal in Phosphorus - 59
Contains more Iron +24%
Contains more Calcium +530.8%
Contains more Magnesium +1800%
Contains more Potassium +78.3%
Contains more Copper +74.3%
Contains more Zinc +89.7%
Contains less Sodium -42.9%
Equal in Phosphorus - 59

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
Okra
6
:
Contains more Vitamin C +475%
Contains more Vitamin A +3480%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B5 +52.2%
Contains more Vitamin K +∞%
Contains more Vitamin E +270.4%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B6 +11.6%
Contains more Vitamin C +475%
Contains more Vitamin A +3480%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B5 +52.2%
Contains more Vitamin K +∞%
Contains more Vitamin E +270.4%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B6 +11.6%

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
12%
Okra
16%
Bamboo shoot
Carbohydrates
7%
Okra
5%
Bamboo shoot
Fats
1%
Okra
1%
Bamboo shoot

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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 Okra Bamboo shoot Opinion
Calories 33 27 Okra
Protein 1.93 2.6 Bamboo shoot
Fats 0.19 0.3 Bamboo shoot
Vitamin C 23 4 Okra
Carbs 7.45 5.2 Okra
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.5 Okra
Calcium 82 13 Okra
Potassium 299 533 Bamboo shoot
Magnesium 57 3 Okra
Sugars 1.48 3 Bamboo shoot
Fiber 3.2 2.2 Okra
Copper 0.109 0.19 Bamboo shoot
Zinc 0.58 1.1 Bamboo shoot
Starch 0.34 Okra
Phosphorus 61 59 Okra
Sodium 7 4 Bamboo shoot
Vitamin A 716 20 Okra
Vitamin E 0.27 1 Bamboo shoot
Vitamin D 0 0
Vitamin B1 0.2 0.15 Okra
Vitamin B2 0.06 0.07 Bamboo shoot
Vitamin B3 1 0.6 Okra
Vitamin B5 0.245 0.161 Okra
Vitamin B6 0.215 0.24 Bamboo shoot
Vitamin B12 0 0
Vitamin K 31.3 0 Okra
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.026 0.069 Okra
Monounsaturated Fat 0.017 0.007 Okra
Polyunsaturated fat 0.027 0.134 Bamboo shoot
Tryptophan 0.017 0.027 Bamboo shoot
Threonine 0.065 0.086 Bamboo shoot
Isoleucine 0.069 0.088 Bamboo shoot
Leucine 0.105 0.14 Bamboo shoot
Lysine 0.081 0.134 Bamboo shoot
Methionine 0.021 0.03 Bamboo shoot
Phenylalanine 0.065 0.09 Bamboo shoot
Valine 0.091 0.106 Bamboo shoot
Histidine 0.031 0.042 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.