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Bamboo shoot vs. Rapini — In-Depth Nutrition Comparison

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Important differences between Bamboo shoot and Rapini

  • Bamboo shoot has more Copper, Potassium, and Vitamin B6, however, Rapini has more Vitamin K, Iron, Folate, Vitamin C, Vitamin A RAE, Calcium, and Manganese.
  • Rapini's daily need coverage for Vitamin K is 187% more.
  • Bamboo shoot has 5 times more Copper than Rapini. Bamboo shoot has 0.19mg of Copper, while Rapini has 0.042mg.

The food varieties used in the comparison are Bamboo shoots, raw and Broccoli raab, raw.

Infographic

Bamboo shoot vs Rapini 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 +171.9%
Contains less Sodium -87.9%
Contains more Zinc +42.9%
Contains more Copper +352.4%
Contains more Calcium +730.8%
Contains more Iron +328%
Contains more Magnesium +633.3%
Contains more Phosphorus +23.7%
Contains more Manganese +50.8%
Contains more Selenium +25%
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 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Potassium +171.9%
Contains less Sodium -87.9%
Contains more Zinc +42.9%
Contains more Copper +352.4%
Contains more Calcium +730.8%
Contains more Iron +328%
Contains more Magnesium +633.3%
Contains more Phosphorus +23.7%
Contains more Manganese +50.8%
Contains more Selenium +25%

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.
:
9
Rapini
Contains more Vitamin B6 +40.4%
Contains more Vitamin A +13010%
Contains more Vitamin E +62%
Contains more Vitamin C +405%
Contains more Vitamin B2 +84.3%
Contains more Vitamin B3 +103.5%
Contains more Vitamin B5 +100%
Contains more Folate +1085.7%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.162
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Contains more Vitamin B6 +40.4%
Contains more Vitamin A +13010%
Contains more Vitamin E +62%
Contains more Vitamin C +405%
Contains more Vitamin B2 +84.3%
Contains more Vitamin B3 +103.5%
Contains more Vitamin B5 +100%
Contains more Folate +1085.7%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.162

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +82.5%
Contains more Protein +21.9%
Contains more Fats +63.3%
Equal in Water - 92.55
Equal in Other - 0.94
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more Carbs +82.5%
Contains more Protein +21.9%
Contains more Fats +63.3%
Equal in Water - 92.55
Equal in Other - 0.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -27.5%
Contains more Monounsaturated Fat +271.4%
Equal in Polyunsaturated fat - 0.13
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains less Saturated Fat -27.5%
Contains more Monounsaturated Fat +271.4%
Equal in Polyunsaturated fat - 0.13

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

All nutrients comparison - raw data values

Nutrient Bamboo shoot Rapini Opinion
Net carbs 3g 0.15g Bamboo shoot
Protein 2.6g 3.17g Rapini
Fats 0.3g 0.49g Rapini
Carbs 5.2g 2.85g Bamboo shoot
Calories 27kcal 22kcal Bamboo shoot
Fructose 0.17g Rapini
Sugar 3g 0.38g Rapini
Fiber 2.2g 2.7g Rapini
Calcium 13mg 108mg Rapini
Iron 0.5mg 2.14mg Rapini
Magnesium 3mg 22mg Rapini
Phosphorus 59mg 73mg Rapini
Potassium 533mg 196mg Bamboo shoot
Sodium 4mg 33mg Bamboo shoot
Zinc 1.1mg 0.77mg Bamboo shoot
Copper 0.19mg 0.042mg Bamboo shoot
Manganese 0.262mg 0.395mg Rapini
Selenium 0.8µg 1µg Rapini
Vitamin A 20IU 2622IU Rapini
Vitamin A RAE 1µg 131µg Rapini
Vitamin E 1mg 1.62mg Rapini
Vitamin C 4mg 20.2mg Rapini
Vitamin B1 0.15mg 0.162mg Rapini
Vitamin B2 0.07mg 0.129mg Rapini
Vitamin B3 0.6mg 1.221mg Rapini
Vitamin B5 0.161mg 0.322mg Rapini
Vitamin B6 0.24mg 0.171mg Bamboo shoot
Folate 7µg 83µg Rapini
Vitamin K 0µg 224µg Rapini
Tryptophan 0.027mg 0.043mg Rapini
Threonine 0.086mg 0.106mg Rapini
Isoleucine 0.088mg 0.104mg Rapini
Leucine 0.14mg 0.17mg Rapini
Lysine 0.134mg 0.198mg Rapini
Methionine 0.03mg 0.048mg Rapini
Phenylalanine 0.09mg 0.128mg Rapini
Valine 0.106mg 0.153mg Rapini
Histidine 0.042mg 0.066mg Rapini
Saturated Fat 0.069g 0.05g Rapini
Monounsaturated Fat 0.007g 0.026g Rapini
Polyunsaturated fat 0.134g 0.13g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bamboo shoot Rapini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
86%
Rapini
Minerals Daily Need Coverage Score
23%
Bamboo shoot
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.019g)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 29mg)
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bamboo shoot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.