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  6. Bamboo shoots vs. Navy bean raw

Bamboo shoots vs. Navy bean raw — In-Depth Nutrition Comparison

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Important differences between bamboo shoots and navy bean raw

  • Bamboo shoots have more potassium; however, navy bean raw has more folate, magnesium, vitamin B1, copper, iron, vitamin C, vitamin B5, vitamin B2, and manganese.
  • Navy bean raw's daily need coverage for folate is 31% more.
  • Bamboo shoots have 2 times more potassium than navy bean raw. Bamboo shoots have 533mg of potassium, while navy bean raw has 307mg.

The food varieties used in the comparison are Bamboo shoots, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Bamboo shoots vs Navy bean raw 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more PotassiumPotassium +73.6%
Contains more ZincZinc +23.6%
Contains less SodiumSodium -69.2%
Contains more SeleniumSelenium +33.3%
Contains more MagnesiumMagnesium +3266.7%
Contains more CalciumCalcium +15.4%
Contains more IronIron +286%
Contains more CopperCopper +87.4%
Contains more PhosphorusPhosphorus +69.5%
Contains more ManganeseManganese +55.7%

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 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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +25.7%
Contains more Vitamin CVitamin C +370%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B2Vitamin B2 +207.1%
Contains more Vitamin B3Vitamin B3 +103.3%
Contains more Vitamin B5Vitamin B5 +412.4%
Contains more FolateFolate +1785.7%
~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 Navy bean raw DV% diff.
Folate 7µg 132µg 31%
Magnesium 3mg 101mg 23%
Vitamin B1 0.15mg 0.39mg 20%
Copper 0.19mg 0.356mg 18%
Iron 0.5mg 1.93mg 18%
Vitamin C 4mg 18.8mg 16%
Vitamin B5 0.161mg 0.825mg 13%
Vitamin B2 0.07mg 0.215mg 11%
Fiber 2.2g 9%
Protein 2.6g 6.15g 7%
Potassium 533mg 307mg 7%
Vitamin E 1mg 7%
Phosphorus 59mg 100mg 6%
Manganese 0.262mg 0.408mg 6%
Vitamin B3 0.6mg 1.22mg 4%
Vitamin B6 0.24mg 0.191mg 4%
Carbs 5.2g 13.05g 3%
Calories 27kcal 67kcal 2%
Polyunsaturated fat 0.134g 0.407g 2%
Zinc 1.1mg 0.89mg 2%
Fats 0.3g 0.7g 1%
Net carbs 3g 13.05g N/A
Calcium 13mg 15mg 0%
Sugar 3g N/A
Sodium 4mg 13mg 0%
Vitamin A 1µg 0µg 0%
Selenium 0.8µg 0.6µg 0%
Saturated fat 0.069g 0.085g 0%
Monounsaturated fat 0.007g 0.052g 0%
Tryptophan 0.027mg 0.064mg 0%
Threonine 0.086mg 0.258mg 0%
Isoleucine 0.088mg 0.273mg 0%
Leucine 0.14mg 0.442mg 0%
Lysine 0.134mg 0.35mg 0%
Methionine 0.03mg 0.064mg 0%
Phenylalanine 0.09mg 0.31mg 0%
Valine 0.106mg 0.316mg 0%
Histidine 0.042mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more WaterWater +15%
Contains more ProteinProtein +136.5%
Contains more FatsFats +133.3%
Contains more CarbsCarbs +151%
~equal in Other ~0.95g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -18.8%
Contains more Mono. FatMonounsaturated fat +642.9%
Contains more Poly. FatPolyunsaturated fat +203.7%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.