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  6. Arborio rice vs. Bamboo shoot

Arborio rice vs. Bamboo shoot — In-Depth Nutrition Comparison

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How are Arborio rice and Bamboo shoot different?

  • Arborio rice is higher in Folate, Selenium, Iron, and Vitamin B3, however, Bamboo shoot is richer in Potassium, Vitamin B6, Copper, and Zinc.
  • Daily need coverage for Potassium from Bamboo shoot is 15% higher.
  • Arborio rice contains 9 times more Selenium than Bamboo shoot. While Arborio rice contains 7.5µg of Selenium, Bamboo shoot contains only 0.8µg.

Rice, white, short-grain, enriched, cooked and Bamboo shoots, raw are the varieties used in this article.

Infographic

Arborio rice 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.
Arborio rice
Arborio rice
5
:
5
Bamboo shoot
Bamboo shoot
Contains more Iron +192%
Contains more Magnesium +166.7%
Contains less Sodium -100%
Contains more Manganese +36.3%
Contains more Selenium +837.5%
Contains more Calcium +1200%
Contains more Phosphorus +78.8%
Contains more Potassium +1950%
Contains more Zinc +175%
Contains more Copper +163.9%
Arborio rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Bamboo shoot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Contains more Iron +192%
Contains more Magnesium +166.7%
Contains less Sodium -100%
Contains more Manganese +36.3%
Contains more Selenium +837.5%
Contains more Calcium +1200%
Contains more Phosphorus +78.8%
Contains more Potassium +1950%
Contains more Zinc +175%
Contains more Copper +163.9%

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.
Arborio rice
Arborio rice
4
:
6
Bamboo shoot
Bamboo shoot
Contains more Vitamin B3 +148.8%
Contains more Vitamin B5 +146.6%
Contains more Folate +742.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +337.5%
Contains more Vitamin B6 +306.8%
Equal in Vitamin B1 - 0.15
Arborio rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Bamboo shoot
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 B3 +148.8%
Contains more Vitamin B5 +146.6%
Contains more Folate +742.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +337.5%
Contains more Vitamin B6 +306.8%
Equal in Vitamin B1 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arborio rice
Arborio rice
1
:
4
Bamboo shoot
Bamboo shoot
Contains more Carbs +452.5%
Contains more Protein +10.2%
Contains more Fats +57.9%
Contains more Water +32.8%
Contains more Other +373.7%
Arborio rice
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Bamboo shoot
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 +452.5%
Contains more Protein +10.2%
Contains more Fats +57.9%
Contains more Water +32.8%
Contains more Other +373.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arborio rice
Arborio rice
2
:
1
Bamboo shoot
Bamboo shoot
Contains less Saturated Fat -26.1%
Contains more Monounsaturated Fat +728.6%
Contains more Polyunsaturated fat +168%
Arborio rice
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Bamboo shoot
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Contains less Saturated Fat -26.1%
Contains more Monounsaturated Fat +728.6%
Contains more Polyunsaturated fat +168%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arborio rice Bamboo shoot Opinion
Net carbs 28.73g 3g Arborio rice
Protein 2.36g 2.6g Bamboo shoot
Fats 0.19g 0.3g Bamboo shoot
Carbs 28.73g 5.2g Arborio rice
Calories 130kcal 27kcal Arborio rice
Sugar 3g Arborio rice
Fiber 2.2g Bamboo shoot
Calcium 1mg 13mg Bamboo shoot
Iron 1.46mg 0.5mg Arborio rice
Magnesium 8mg 3mg Arborio rice
Phosphorus 33mg 59mg Bamboo shoot
Potassium 26mg 533mg Bamboo shoot
Sodium 0mg 4mg Arborio rice
Zinc 0.4mg 1.1mg Bamboo shoot
Copper 0.072mg 0.19mg Bamboo shoot
Manganese 0.357mg 0.262mg Arborio rice
Selenium 7.5µg 0.8µg Arborio rice
Vitamin A 0IU 20IU Bamboo shoot
Vitamin A RAE 0µg 1µg Bamboo shoot
Vitamin E 1mg Bamboo shoot
Vitamin C 0mg 4mg Bamboo shoot
Vitamin B1 0.164mg 0.15mg Arborio rice
Vitamin B2 0.016mg 0.07mg Bamboo shoot
Vitamin B3 1.493mg 0.6mg Arborio rice
Vitamin B5 0.397mg 0.161mg Arborio rice
Vitamin B6 0.059mg 0.24mg Bamboo shoot
Folate 59µg 7µg Arborio rice
Tryptophan 0.027mg 0.027mg
Threonine 0.084mg 0.086mg Bamboo shoot
Isoleucine 0.102mg 0.088mg Arborio rice
Leucine 0.195mg 0.14mg Arborio rice
Lysine 0.085mg 0.134mg Bamboo shoot
Methionine 0.056mg 0.03mg Arborio rice
Phenylalanine 0.126mg 0.09mg Arborio rice
Valine 0.144mg 0.106mg Arborio rice
Histidine 0.056mg 0.042mg Arborio rice
Saturated Fat 0.051g 0.069g Arborio rice
Monounsaturated Fat 0.058g 0.007g Arborio rice
Polyunsaturated fat 0.05g 0.134g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Bamboo shoot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
13%
Arborio rice
14%
Bamboo shoot
Minerals Daily Need Coverage Score
20%
Arborio rice
23%
Bamboo shoot

Comparison summary

Which food is lower in glycemic index?
Bamboo shoot
Bamboo shoot is lower in glycemic index (difference - 37)
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $1)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 3g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.018g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.