Spinach vs. Bamboo shoot — In-Depth Nutrition Comparison
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The main differences between Spinach and Bamboo shoot
- Spinach is richer than Bamboo shoot in Vitamin K, Vitamin A RAE, Iron, Folate, Manganese, Magnesium, Vitamin B2, Calcium, Vitamin E , and Vitamin C.
- Daily need coverage for Vitamin K from Spinach is 411% higher.
- Spinach contains 524 times more Vitamin A RAE than Bamboo shoot. Spinach contains 524µg of Vitamin A RAE, while Bamboo shoot contains 1µg.
Food types used in this article are Spinach, cooked, boiled, drained, without salt and Bamboo shoots, raw.
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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
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Calcium
+946.2%
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Iron
+614%
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Magnesium
+2800%
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Manganese
+256.9%
Contains
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Selenium
+87.5%
Contains
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Potassium
+14.4%
Contains
less
Sodium
-94.3%
Contains
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Zinc
+44.7%
Equal in Phosphorus - 59
Equal in Copper - 0.19
Contains
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Calcium
+946.2%
Contains
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Iron
+614%
Contains
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Magnesium
+2800%
Contains
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Manganese
+256.9%
Contains
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Selenium
+87.5%
Contains
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Potassium
+14.4%
Contains
less
Sodium
-94.3%
Contains
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Zinc
+44.7%
Equal in Phosphorus - 59
Equal in Copper - 0.19
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.
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Contains
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Vitamin A
+52305%
Contains
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Vitamin E
+108%
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Vitamin C
+145%
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Vitamin B2
+237.1%
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Folate
+1985.7%
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Vitamin K
+∞%
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Vitamin B1
+57.9%
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Vitamin B3
+22.4%
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Vitamin B5
+11%
Equal in Vitamin B6 - 0.24
Contains
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Vitamin A
+52305%
Contains
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Vitamin E
+108%
Contains
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Vitamin C
+145%
Contains
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Vitamin B2
+237.1%
Contains
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Folate
+1985.7%
Contains
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Vitamin K
+∞%
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Vitamin B1
+57.9%
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Vitamin B3
+22.4%
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Vitamin B5
+11%
Equal in Vitamin B6 - 0.24
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+14.2%
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Other
+101.1%
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Fats
+15.4%
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Carbs
+38.7%
Equal in Water - 91
Protein:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 g
Protein:
2.6 g
Fats:
0.3 g
Carbs:
5.2 g
Water:
91 g
Other:
0.9 g
Contains
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Protein
+14.2%
Contains
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Other
+101.1%
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Fats
+15.4%
Contains
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Carbs
+38.7%
Equal in Water - 91
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-37.7%
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Monounsaturated Fat
+16.7%
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Polyunsaturated fat
+22.9%
Saturated Fat:
0.043 g
Monounsaturated Fat:
0.006 g
Polyunsaturated fat:
0.109 g
Saturated Fat:
0.069 g
Monounsaturated Fat:
0.007 g
Polyunsaturated fat:
0.134 g
Contains
less
Saturated Fat
-37.7%
Contains
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Monounsaturated Fat
+16.7%
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Polyunsaturated fat
+22.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sugar | |||
Lower in Saturated Fat | |||
Rich in vitamins | |||
Lower in Sodium | |||
Lower in price | |||
Lower in Cholesterol | Equal | ||
Lower in Glycemic Index | Equal | ||
Rich in minerals | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 1.35g | 3g | |
Protein | 2.97g | 2.6g | |
Fats | 0.26g | 0.3g | |
Carbs | 3.75g | 5.2g | |
Calories | 23kcal | 27kcal | |
Sugar | 0.43g | 3g | |
Fiber | 2.4g | 2.2g | |
Calcium | 136mg | 13mg | |
Iron | 3.57mg | 0.5mg | |
Magnesium | 87mg | 3mg | |
Phosphorus | 56mg | 59mg | |
Potassium | 466mg | 533mg | |
Sodium | 70mg | 4mg | |
Zinc | 0.76mg | 1.1mg | |
Copper | 0.174mg | 0.19mg | |
Manganese | 0.935mg | 0.262mg | |
Selenium | 1.5µg | 0.8µg | |
Vitamin A | 10481IU | 20IU | |
Vitamin A RAE | 524µg | 1µg | |
Vitamin E | 2.08mg | 1mg | |
Vitamin C | 9.8mg | 4mg | |
Vitamin B1 | 0.095mg | 0.15mg | |
Vitamin B2 | 0.236mg | 0.07mg | |
Vitamin B3 | 0.49mg | 0.6mg | |
Vitamin B5 | 0.145mg | 0.161mg | |
Vitamin B6 | 0.242mg | 0.24mg | |
Folate | 146µg | 7µg | |
Vitamin K | 493.6µg | 0µg | |
Tryptophan | 0.04mg | 0.027mg | |
Threonine | 0.127mg | 0.086mg | |
Isoleucine | 0.152mg | 0.088mg | |
Leucine | 0.231mg | 0.14mg | |
Lysine | 0.182mg | 0.134mg | |
Methionine | 0.055mg | 0.03mg | |
Phenylalanine | 0.134mg | 0.09mg | |
Valine | 0.168mg | 0.106mg | |
Histidine | 0.066mg | 0.042mg | |
Saturated Fat | 0.043g | 0.069g | |
Monounsaturated Fat | 0.006g | 0.007g | |
Polyunsaturated fat | 0.109g | 0.134g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet | Equal |
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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
183%
14%
Minerals Daily Need Coverage Score
52%
23%
Comparison summary
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 2.57g)
Which food is lower in Saturated Fat?
Spinach is lower in Saturated Fat (difference - 0.026g)
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Bamboo shoot contains less Sodium (difference - 66mg)
Which food is cheaper?
Bamboo shoot is cheaper (difference - $0.2)
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 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.