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Bamboo shoot vs. Broad bean — In-Depth Nutrition Comparison

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A recap on differences between Bamboo shoot and Broad bean

  • Bamboo shoot is higher in Vitamin B6, Copper, Potassium, and Zinc, yet Broad bean is higher in Vitamin C, Folate, Iron, Magnesium, and Fiber.
  • Broad bean covers your daily Vitamin C needs 18% more than Bamboo shoot.
  • Bamboo shoot contains 8 times more Vitamin B6 than Broad bean. While Bamboo shoot contains 0.24mg of Vitamin B6, Broad bean contains only 0.029mg.

Food varieties used in this article are Bamboo shoots, raw and Broadbeans, immature seeds, cooked, boiled, drained, without salt.

Infographic

Bamboo shoot vs Broad bean 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.
Contains more Potassium +176.2%
Contains less Sodium -90.2%
Contains more Zinc +134%
Contains more Copper +216.7%
Contains more Calcium +38.5%
Contains more Iron +200%
Contains more Magnesium +933.3%
Contains more Phosphorus +23.7%
Contains more Selenium +25%
Equal in Manganese - 0.261
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
Contains more Potassium +176.2%
Contains less Sodium -90.2%
Contains more Zinc +134%
Contains more Copper +216.7%
Contains more Calcium +38.5%
Contains more Iron +200%
Contains more Magnesium +933.3%
Contains more Phosphorus +23.7%
Contains more Selenium +25%
Equal in Manganese - 0.261

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.
:
Contains more Vitamin B1 +17.2%
Contains more Vitamin B5 +143.9%
Contains more Vitamin B6 +727.6%
Contains more Vitamin A +1250%
Contains more Vitamin C +395%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B3 +100%
Contains more Folate +728.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 20% 0% 14% 38% 17% 12% 10% 56% 6% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 0% 0% 0%
Contains more Vitamin B1 +17.2%
Contains more Vitamin B5 +143.9%
Contains more Vitamin B6 +727.6%
Contains more Vitamin A +1250%
Contains more Vitamin C +395%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B3 +100%
Contains more Folate +728.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +84.6%
Contains more Fats +66.7%
Contains more Carbs +94.2%
Equal in Water - 83.7
Equal in Other - 0.9
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Contains more Protein +84.6%
Contains more Fats +66.7%
Contains more Carbs +94.2%
Equal in Water - 83.7
Equal in Other - 0.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -51.4%
Contains more Monounsaturated Fat +185.7%
Contains more Polyunsaturated fat +126.1%
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
31% 4% 65%
Saturated Fat: 0.142 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.303 g
Contains less Saturated Fat -51.4%
Contains more Monounsaturated Fat +185.7%
Contains more Polyunsaturated fat +126.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bamboo shoot Broad bean Opinion
Net carbs 3g 6.5g Broad bean
Protein 2.6g 4.8g Broad bean
Fats 0.3g 0.5g Broad bean
Carbs 5.2g 10.1g Broad bean
Calories 27kcal 62kcal Broad bean
Sugar 3g Broad bean
Fiber 2.2g 3.6g Broad bean
Calcium 13mg 18mg Broad bean
Iron 0.5mg 1.5mg Broad bean
Magnesium 3mg 31mg Broad bean
Phosphorus 59mg 73mg Broad bean
Potassium 533mg 193mg Bamboo shoot
Sodium 4mg 41mg Bamboo shoot
Zinc 1.1mg 0.47mg Bamboo shoot
Copper 0.19mg 0.06mg Bamboo shoot
Manganese 0.262mg 0.261mg Bamboo shoot
Selenium 0.8µg 1µg Broad bean
Vitamin A 20IU 270IU Broad bean
Vitamin A RAE 1µg 14µg Broad bean
Vitamin E 1mg Bamboo shoot
Vitamin C 4mg 19.8mg Broad bean
Vitamin B1 0.15mg 0.128mg Bamboo shoot
Vitamin B2 0.07mg 0.09mg Broad bean
Vitamin B3 0.6mg 1.2mg Broad bean
Vitamin B5 0.161mg 0.066mg Bamboo shoot
Vitamin B6 0.24mg 0.029mg Bamboo shoot
Folate 7µg 58µg Broad bean
Tryptophan 0.027mg 0.048mg Broad bean
Threonine 0.086mg 0.178mg Broad bean
Isoleucine 0.088mg 0.215mg Broad bean
Leucine 0.14mg 0.37mg Broad bean
Lysine 0.134mg 0.313mg Broad bean
Methionine 0.03mg 0.037mg Broad bean
Phenylalanine 0.09mg 0.195mg Broad bean
Valine 0.106mg 0.235mg Broad bean
Histidine 0.042mg 0.115mg Broad bean
Saturated Fat 0.069g 0.142g Bamboo shoot
Monounsaturated Fat 0.007g 0.02g Broad bean
Polyunsaturated fat 0.134g 0.303g Broad bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bamboo shoot Broad bean
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%
Bamboo shoot
16%
Broad bean
Minerals Daily Need Coverage Score
23%
Bamboo shoot
21%
Broad bean

Comparison summary

Which food is lower in Sugar?
Broad bean
Broad bean is lower in Sugar (difference - 3g)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 37mg)
Which food is lower in Saturated Fat?
Bamboo shoot
Bamboo shoot is lower in Saturated Fat (difference - 0.073g)
Which food is lower in glycemic index?
Bamboo shoot
Bamboo shoot is lower in glycemic index (difference - 47)
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $0.6)
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. Bamboo shoot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/nutrients
  2. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.