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  6. Bamboo shoots vs. Chard raw

Bamboo shoots vs. Chard raw — In-Depth Nutrition Comparison

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Summary of differences between bamboo shoots and chard raw

  • Bamboo shoots have more vitamin B6, vitamin B1, and zinc; however, chard raw is higher in vitamin K, vitamin A, vitamin C, magnesium, iron, and vitamin E.
  • Chard raw covers your daily need for vitamin K, 692% more than bamboo shoots.
  • Bamboo shoots have 4 times more vitamin B1 than chard raw. While bamboo shoots have 0.15mg of vitamin B1, chard raw has only 0.04mg.
  • Bamboo shoots have less sodium.

These are the specific foods used in this comparison Bamboo shoots, raw and Chard, swiss, raw.

Infographic

Bamboo shoots vs Chard 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more PotassiumPotassium +40.6%
Contains more ZincZinc +205.6%
Contains more PhosphorusPhosphorus +28.3%
Contains less SodiumSodium -98.1%
Contains more MagnesiumMagnesium +2600%
Contains more CalciumCalcium +292.3%
Contains more IronIron +260%
Contains more ManganeseManganese +39.7%
Contains more SeleniumSelenium +12.5%
~equal in Copper ~0.179mg

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B3Vitamin B3 +50%
Contains more Vitamin B6Vitamin B6 +142.4%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin AVitamin A +30500%
Contains more Vitamin EVitamin E +89%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.172mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bamboo shoots Chard raw DV% diff.
Vitamin K 0µg 830µg 692%
Vitamin A 1µg 306µg 34%
Vitamin C 4mg 30mg 29%
Magnesium 3mg 81mg 19%
Iron 0.5mg 1.8mg 16%
Vitamin B6 0.24mg 0.099mg 11%
Sodium 4mg 213mg 9%
Vitamin B1 0.15mg 0.04mg 9%
Zinc 1.1mg 0.36mg 7%
Vitamin E 1mg 1.89mg 6%
Potassium 533mg 379mg 5%
Manganese 0.262mg 0.366mg 5%
Calcium 13mg 51mg 4%
Choline 0mg 18mg 3%
Vitamin B2 0.07mg 0.09mg 2%
Fiber 2.2g 1.6g 2%
Phosphorus 59mg 46mg 2%
Folate 7µg 14µg 2%
Protein 2.6g 1.8g 2%
Copper 0.19mg 0.179mg 1%
Vitamin B3 0.6mg 0.4mg 1%
Calories 27kcal 19kcal 0%
Fats 0.3g 0.2g 0%
Carbs 5.2g 3.74g 0%
Net carbs 3g 2.14g N/A
Sugar 3g 1.1g N/A
Selenium 0.8µg 0.9µg 0%
Vitamin B5 0.161mg 0.172mg 0%
Saturated fat 0.069g 0.03g 0%
Monounsaturated fat 0.007g 0.04g 0%
Polyunsaturated fat 0.134g 0.07g 0%
Tryptophan 0.027mg 0.017mg 0%
Threonine 0.086mg 0.083mg 0%
Isoleucine 0.088mg 0.147mg 0%
Leucine 0.14mg 0.13mg 0%
Lysine 0.134mg 0.099mg 0%
Methionine 0.03mg 0.019mg 0%
Phenylalanine 0.09mg 0.11mg 0%
Valine 0.106mg 0.11mg 0%
Histidine 0.042mg 0.036mg 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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +44.4%
Contains more FatsFats +50%
Contains more CarbsCarbs +39%
Contains more OtherOther +77.8%
~equal in Water ~92.66g

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Poly. FatPolyunsaturated fat +91.4%
Contains less Sat. FatSaturated fat -56.5%
Contains more Mono. FatMonounsaturated fat +471.4%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.