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  6. Arborio rice vs. Bamboo shoots

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

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How are arborio rice and bamboo shoots different?

  • Arborio rice is higher in folate, selenium, iron, and vitamin B3; however, bamboo shoots are richer in potassium, vitamin B6, copper, and zinc.
  • Daily need coverage for potassium for bamboo shoots is 15% higher.
  • Arborio rice contains 9 times more selenium than bamboo shoots. While arborio rice contains 7.5µg of selenium, bamboo shoots contain only 0.8µg.
  • Bamboo shoots have a lower glycemic index (32) than arborio rice (69).

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

Infographic

Arborio rice vs Bamboo shoots 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 3.9% 47% 19% 63% 30% 25% 0.52% 34% 4.4%
Contains more MagnesiumMagnesium +166.7%
Contains more IronIron +192%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +36.3%
Contains more SeleniumSelenium +837.5%
Contains more CalciumCalcium +1200%
Contains more PotassiumPotassium +1950%
Contains more CopperCopper +163.9%
Contains more ZincZinc +175%
Contains more PhosphorusPhosphorus +78.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 0.33% 20% 0% 38% 16% 11% 9.7% 55% 0% 0% 5.3% 0%
Contains more Vitamin B3Vitamin B3 +148.8%
Contains more Vitamin B5Vitamin B5 +146.6%
Contains more FolateFolate +742.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +337.5%
Contains more Vitamin B6Vitamin B6 +306.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.15mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Arborio rice Bamboo shoots DV% diff.
Potassium 26mg 533mg 15%
Vitamin B6 0.059mg 0.24mg 14%
Copper 0.072mg 0.19mg 13%
Folate 59µg 7µg 13%
Selenium 7.5µg 0.8µg 12%
Iron 1.46mg 0.5mg 12%
Fiber 2.2g 9%
Carbs 28.73g 5.2g 8%
Vitamin E 1mg 7%
Vitamin B3 1.493mg 0.6mg 6%
Zinc 0.4mg 1.1mg 6%
Vitamin B5 0.397mg 0.161mg 5%
Calories 130kcal 27kcal 5%
Vitamin C 0mg 4mg 4%
Phosphorus 33mg 59mg 4%
Manganese 0.357mg 0.262mg 4%
Vitamin B2 0.016mg 0.07mg 4%
Polyunsaturated fat 0.05g 0.134g 1%
Calcium 1mg 13mg 1%
Vitamin B1 0.164mg 0.15mg 1%
Magnesium 8mg 3mg 1%
Protein 2.36g 2.6g 0%
Fats 0.19g 0.3g 0%
Net carbs 28.73g 3g N/A
Sugar 3g N/A
Sodium 0mg 4mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.051g 0.069g 0%
Monounsaturated fat 0.058g 0.007g 0%
Tryptophan 0.027mg 0.027mg 0%
Threonine 0.084mg 0.086mg 0%
Isoleucine 0.102mg 0.088mg 0%
Leucine 0.195mg 0.14mg 0%
Lysine 0.085mg 0.134mg 0%
Methionine 0.056mg 0.03mg 0%
Phenylalanine 0.126mg 0.09mg 0%
Valine 0.144mg 0.106mg 0%
Histidine 0.056mg 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 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 CarbsCarbs +452.5%
Contains more ProteinProtein +10.2%
Contains more FatsFats +57.9%
Contains more WaterWater +32.8%
Contains more OtherOther +373.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
33% 3% 64%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains less Sat. FatSaturated fat -26.1%
Contains more Mono. FatMonounsaturated fat +728.6%
Contains more Poly. FatPolyunsaturated fat +168%

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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 shoots - 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.