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  6. Bamboo shoots vs. Green beans

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

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How are bamboo shoots and green beans different?

  • Bamboo shoots are higher in copper, vitamin B6, potassium, zinc, and vitamin B1; however, green beans are richer in vitamin K, vitamin A, folate, and vitamin C.
  • Daily need coverage for vitamin K for green beans is 40% higher.
  • Bamboo shoots contain 4 times more zinc than green beans. While bamboo shoots contain 1.1mg of zinc, green beans contain only 0.25mg.
  • Green beans have a lower glycemic index (20) than bamboo shoots (32).

Bamboo shoots, raw and Beans, snap, green, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Bamboo shoots vs Green beans infographic
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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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more PotassiumPotassium +265.1%
Contains more CopperCopper +233.3%
Contains more ZincZinc +340%
Contains more PhosphorusPhosphorus +103.4%
Contains more SeleniumSelenium +300%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +238.5%
Contains more IronIron +30%
Contains less SodiumSodium -75%
~equal in Manganese ~0.285mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin EVitamin E +117.4%
Contains more Vitamin B1Vitamin B1 +102.7%
Contains more Vitamin B5Vitamin B5 +117.6%
Contains more Vitamin B6Vitamin B6 +328.6%
Contains more Vitamin CVitamin C +142.5%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin B2Vitamin B2 +38.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +371.4%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.614mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bamboo shoots Green beans DV% diff.
Vitamin K 0µg 47.9µg 40%
Copper 0.19mg 0.057mg 15%
Vitamin B6 0.24mg 0.056mg 14%
Potassium 533mg 146mg 11%
Zinc 1.1mg 0.25mg 8%
Folate 7µg 33µg 7%
Vitamin B1 0.15mg 0.074mg 6%
Vitamin C 4mg 9.7mg 6%
Vitamin E 1mg 0.46mg 4%
Phosphorus 59mg 29mg 4%
Fiber 2.2g 3.2g 4%
Magnesium 3mg 18mg 4%
Calcium 13mg 44mg 3%
Vitamin A 1µg 32µg 3%
Choline 0mg 16.9mg 3%
Vitamin B5 0.161mg 0.074mg 2%
Iron 0.5mg 0.65mg 2%
Vitamin B2 0.07mg 0.097mg 2%
Carbs 5.2g 7.88g 1%
Manganese 0.262mg 0.285mg 1%
Selenium 0.8µg 0.2µg 1%
Protein 2.6g 1.89g 1%
Calories 27kcal 35kcal 0%
Fats 0.3g 0.28g 0%
Net carbs 3g 4.68g N/A
Sugar 3g 3.63g N/A
Sodium 4mg 1mg 0%
Vitamin B3 0.6mg 0.614mg 0%
Saturated fat 0.069g 0.064g 0%
Monounsaturated fat 0.007g 0.011g 0%
Polyunsaturated fat 0.134g 0.145g 0%
Tryptophan 0.027mg 0.02mg 0%
Threonine 0.086mg 0.082mg 0%
Isoleucine 0.088mg 0.069mg 0%
Leucine 0.14mg 0.116mg 0%
Lysine 0.134mg 0.091mg 0%
Methionine 0.03mg 0.023mg 0%
Phenylalanine 0.09mg 0.069mg 0%
Valine 0.106mg 0.093mg 0%
Histidine 0.042mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +37.6%
Contains more OtherOther +23.3%
Contains more CarbsCarbs +51.5%
~equal in Fats ~0.28g
~equal in Water ~89.22g

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +57.1%
~equal in Saturated fat ~0.064g
~equal in Polyunsaturated fat ~0.145g

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.