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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" chart 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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 19% 3% 26% 48% 1% 30% 64%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bamboo shoot Rapini
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals 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
Starch g g
Fructose g 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
Vitamin A 20IU 2622IU Rapini
Vitamin E 1mg 1.62mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Bamboo shoot
86
Rapini
Mineral Summary Score
24
Bamboo shoot
27
Rapini

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Bamboo shoot
19%
Rapini
Carbohydrates
5%
Bamboo shoot
3%
Rapini
Fats
1%
Bamboo shoot
2%
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 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)
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.

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.