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  6. Bamboo shoots vs. Broad beans

Bamboo shoots vs. Broad beans — In-Depth Nutrition Comparison

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A recap on the differences between bamboo shoots and broad beans

  • Bamboo shoots are higher in vitamin B6, copper, potassium, and zinc, yet broad beans are higher in vitamin C, folate, iron, magnesium, fiber, and vitamin A.
  • Broad beans cover your daily vitamin C needs 18% more than bamboo shoots.
  • Bamboo shoots contain 8 times more vitamin B6 than broad beans. While bamboo shoots contain 0.24mg of vitamin B6, broad beans contain only 0.029mg.
  • The glycemic index of bamboo shoots is lower.

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

Infographic

Bamboo shoots vs Broad beans 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 2.1% 3.9% 47% 19% 63% 30% 25% 0.52% 34% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
Contains more PotassiumPotassium +176.2%
Contains more CopperCopper +216.7%
Contains more ZincZinc +134%
Contains less SodiumSodium -90.2%
Contains more MagnesiumMagnesium +933.3%
Contains more CalciumCalcium +38.5%
Contains more IronIron +200%
Contains more PhosphorusPhosphorus +23.7%
Contains more SeleniumSelenium +25%
~equal in Manganese ~0.261mg

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 13% 0.33% 20% 0% 38% 16% 11% 9.7% 55% 0% 0% 5.3% 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 66% 4.7% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +17.2%
Contains more Vitamin B5Vitamin B5 +143.9%
Contains more Vitamin B6Vitamin B6 +727.6%
Contains more Vitamin CVitamin C +395%
Contains more Vitamin AVitamin A +1300%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B3Vitamin B3 +100%
Contains more FolateFolate +728.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Bamboo shoots Broad beans DV% diff.
Vitamin C 4mg 19.8mg 18%
Vitamin B6 0.24mg 0.029mg 16%
Copper 0.19mg 0.06mg 14%
Iron 0.5mg 1.5mg 13%
Folate 7µg 58µg 13%
Potassium 533mg 193mg 10%
Vitamin E 1mg 7%
Magnesium 3mg 31mg 7%
Fiber 2.2g 3.6g 6%
Zinc 1.1mg 0.47mg 6%
Vitamin B3 0.6mg 1.2mg 4%
Protein 2.6g 4.8g 4%
Calories 27kcal 62kcal 2%
Vitamin B5 0.161mg 0.066mg 2%
Vitamin B2 0.07mg 0.09mg 2%
Vitamin B1 0.15mg 0.128mg 2%
Phosphorus 59mg 73mg 2%
Carbs 5.2g 10.1g 2%
Sodium 4mg 41mg 2%
Vitamin A 1µg 14µg 1%
Polyunsaturated fat 0.134g 0.303g 1%
Calcium 13mg 18mg 1%
Fats 0.3g 0.5g 0%
Net carbs 3g 6.5g N/A
Sugar 3g N/A
Selenium 0.8µg 1µg 0%
Manganese 0.262mg 0.261mg 0%
Saturated fat 0.069g 0.142g 0%
Monounsaturated fat 0.007g 0.02g 0%
Tryptophan 0.027mg 0.048mg 0%
Threonine 0.086mg 0.178mg 0%
Isoleucine 0.088mg 0.215mg 0%
Leucine 0.14mg 0.37mg 0%
Lysine 0.134mg 0.313mg 0%
Methionine 0.03mg 0.037mg 0%
Phenylalanine 0.09mg 0.195mg 0%
Valine 0.106mg 0.235mg 0%
Histidine 0.042mg 0.115mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +84.6%
Contains more FatsFats +66.7%
Contains more CarbsCarbs +94.2%
~equal in Water ~83.7g
~equal in Other ~0.9g

Fat Type Comparison

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

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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. Bamboo shoots - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/nutrients
  2. Broad beans - 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.