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  6. Arugula vs. Bamboo shoots

Arugula vs. Bamboo shoots — In-Depth Nutrition Comparison

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A recap on differences between arugula and bamboo shoots

  • Arugula is higher in vitamin K, vitamin A, folate, calcium, vitamin C, iron, and magnesium, yet bamboo shoots are higher in vitamin B6, copper, and vitamin B1.
  • Arugula covers your daily vitamin K needs 91% more than bamboo shoots.
  • Arugula contains 119 times more vitamin A than bamboo shoots. While arugula contains 2373IU of vitamin A, bamboo shoots contain only 20IU.

Food varieties used in this article are Arugula, raw and Bamboo shoots, raw.

Infographic

Arugula 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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
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 +1466.7%
Contains more CalciumCalcium +1130.8%
Contains more IronIron +192%
Contains more ManganeseManganese +22.5%
Contains more PotassiumPotassium +44.4%
Contains more CopperCopper +150%
Contains more ZincZinc +134%
Contains more PhosphorusPhosphorus +13.5%
Contains less SodiumSodium -85.2%
Contains more SeleniumSelenium +166.7%

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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
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 CVitamin C +275%
Contains more Vitamin AVitamin A +11800%
Contains more Vitamin B2Vitamin B2 +22.9%
Contains more Vitamin B5Vitamin B5 +171.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1285.7%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +132.6%
Contains more Vitamin B1Vitamin B1 +240.9%
Contains more Vitamin B3Vitamin B3 +96.7%
Contains more Vitamin B6Vitamin B6 +228.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Bamboo shoots DV% diff.
Vitamin K 108.6µg 0µg 91%
Folate 97µg 7µg 23%
Calcium 160mg 13mg 15%
Vitamin B6 0.073mg 0.24mg 13%
Vitamin A 119µg 1µg 13%
Copper 0.076mg 0.19mg 13%
Vitamin C 15mg 4mg 12%
Iron 1.46mg 0.5mg 12%
Magnesium 47mg 3mg 10%
Vitamin B1 0.044mg 0.15mg 9%
Zinc 0.47mg 1.1mg 6%
Vitamin B5 0.437mg 0.161mg 6%
Potassium 369mg 533mg 5%
Vitamin E 0.43mg 1mg 4%
Choline 15.3mg 0mg 3%
Manganese 0.321mg 0.262mg 3%
Fiber 1.6g 2.2g 2%
Vitamin B3 0.305mg 0.6mg 2%
Polyunsaturated fat 0.319g 0.134g 1%
Phosphorus 52mg 59mg 1%
Carbs 3.65g 5.2g 1%
Selenium 0.3µg 0.8µg 1%
Fats 0.66g 0.3g 1%
Vitamin B2 0.086mg 0.07mg 1%
Sodium 27mg 4mg 1%
Calories 25kcal 27kcal 0%
Protein 2.58g 2.6g 0%
Net carbs 2.05g 3g N/A
Sugar 2.05g 3g N/A
Saturated fat 0.086g 0.069g 0%
Monounsaturated fat 0.049g 0.007g 0%
Tryptophan 0.027mg 0%
Threonine 0.086mg 0%
Isoleucine 0.088mg 0%
Leucine 0.14mg 0%
Lysine 0.134mg 0%
Methionine 0.03mg 0%
Phenylalanine 0.09mg 0%
Valine 0.106mg 0%
Histidine 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 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 FatsFats +120%
Contains more OtherOther +55.6%
Contains more CarbsCarbs +42.5%
~equal in Protein ~2.6g
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 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 more Mono. FatMonounsaturated fat +600%
Contains more Poly. FatPolyunsaturated fat +138.1%
Contains less Sat. FatSaturated fat -19.8%

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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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.