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  6. Bamboo shoot vs. Borage

Bamboo shoot vs. Borage — In-Depth Nutrition Comparison

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How are Bamboo shoot and Borage different?

  • Bamboo shoot is higher in Vitamin B6, Zinc, Vitamin B1, and Copper, however, Borage is richer in Iron, Vitamin C, Vitamin A RAE, Magnesium, Calcium, and Vitamin B2.
  • Daily need coverage for Iron from Borage is 35% higher.
  • Bamboo shoot contains 6 times more Zinc than Borage. While Bamboo shoot contains 1.1mg of Zinc, Borage contains only 0.2mg.

Bamboo shoots, raw and Borage, raw are the varieties used in this article.

Infographic

Bamboo shoot vs Borage 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.
Bamboo shoot
Bamboo shoot
5
:
5
Borage
Borage
Contains more Phosphorus +11.3%
Contains more Potassium +13.4%
Contains less Sodium -95%
Contains more Zinc +450%
Contains more Copper +46.2%
Contains more Calcium +615.4%
Contains more Iron +560%
Contains more Magnesium +1633.3%
Contains more Manganese +33.2%
Contains more Selenium +12.5%
Bamboo shoot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Contains more Phosphorus +11.3%
Contains more Potassium +13.4%
Contains less Sodium -95%
Contains more Zinc +450%
Contains more Copper +46.2%
Contains more Calcium +615.4%
Contains more Iron +560%
Contains more Magnesium +1633.3%
Contains more Manganese +33.2%
Contains more Selenium +12.5%

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.
Bamboo shoot
Bamboo shoot
5
:
5
Borage
Borage
Contains more Vitamin B1 +150%
Contains more Vitamin B5 +292.7%
Contains more Vitamin B6 +185.7%
Contains more Vitamin A +20900%
Contains more Vitamin C +775%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B3 +50%
Contains more Folate +85.7%
Bamboo shoot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 20% 0% 14% 38% 17% 12% 10% 56% 6% 0% 0%
Borage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 252% 0% 0% 117% 15% 35% 17% 3% 20% 10% 0% 0%
Contains more Vitamin B1 +150%
Contains more Vitamin B5 +292.7%
Contains more Vitamin B6 +185.7%
Contains more Vitamin A +20900%
Contains more Vitamin C +775%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B3 +50%
Contains more Folate +85.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bamboo shoot
Bamboo shoot
2
:
3
Borage
Borage
Contains more Protein +44.4%
Contains more Carbs +69.9%
Contains more Fats +133.3%
Contains more Other +60%
Equal in Water - 93
Bamboo shoot
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Contains more Protein +44.4%
Contains more Carbs +69.9%
Contains more Fats +133.3%
Contains more Other +60%
Equal in Water - 93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bamboo shoot
Bamboo shoot
2
:
1
Borage
Borage
Contains less Saturated Fat -59.4%
Contains more Polyunsaturated fat +22.9%
Contains more Monounsaturated Fat +2914.3%
Bamboo shoot
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -59.4%
Contains more Polyunsaturated fat +22.9%
Contains more Monounsaturated Fat +2914.3%

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 Borage
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bamboo shoot Borage Opinion
Net carbs 3g 3.06g Borage
Protein 2.6g 1.8g Bamboo shoot
Fats 0.3g 0.7g Borage
Carbs 5.2g 3.06g Bamboo shoot
Calories 27kcal 21kcal Bamboo shoot
Sugar 3g Borage
Fiber 2.2g Bamboo shoot
Calcium 13mg 93mg Borage
Iron 0.5mg 3.3mg Borage
Magnesium 3mg 52mg Borage
Phosphorus 59mg 53mg Bamboo shoot
Potassium 533mg 470mg Bamboo shoot
Sodium 4mg 80mg Bamboo shoot
Zinc 1.1mg 0.2mg Bamboo shoot
Copper 0.19mg 0.13mg Bamboo shoot
Manganese 0.262mg 0.349mg Borage
Selenium 0.8µg 0.9µg Borage
Vitamin A 20IU 4200IU Borage
Vitamin A RAE 1µg 210µg Borage
Vitamin E 1mg Bamboo shoot
Vitamin C 4mg 35mg Borage
Vitamin B1 0.15mg 0.06mg Bamboo shoot
Vitamin B2 0.07mg 0.15mg Borage
Vitamin B3 0.6mg 0.9mg Borage
Vitamin B5 0.161mg 0.041mg Bamboo shoot
Vitamin B6 0.24mg 0.084mg Bamboo shoot
Folate 7µg 13µg Borage
Tryptophan 0.027mg Bamboo shoot
Threonine 0.086mg Bamboo shoot
Isoleucine 0.088mg Bamboo shoot
Leucine 0.14mg Bamboo shoot
Lysine 0.134mg Bamboo shoot
Methionine 0.03mg Bamboo shoot
Phenylalanine 0.09mg Bamboo shoot
Valine 0.106mg Bamboo shoot
Histidine 0.042mg Bamboo shoot
Saturated Fat 0.069g 0.17g Bamboo shoot
Monounsaturated Fat 0.007g 0.211g Borage
Polyunsaturated fat 0.134g 0.109g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bamboo shoot Borage
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
14%
Bamboo shoot
39%
Borage
Minerals Daily Need Coverage Score
23%
Bamboo shoot
36%
Borage

Comparison summary

Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 3g)
Which food is lower in glycemic index?
Borage
Borage is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 76mg)
Which food is lower in Saturated Fat?
Bamboo shoot
Bamboo shoot is lower in Saturated Fat (difference - 0.101g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Borage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170481/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.