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  6. Bamboo shoots vs. Flank steak

Bamboo shoots vs. Flank steak — In-Depth Nutrition Comparison

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The main differences between bamboo shoots and flank steak

  • Flank steak is richer than bamboo shoots in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, choline, and iron.
  • Daily need coverage for vitamin B12 for flank steak is 68% higher.
  • Bamboo shoots contain less saturated fat.
  • Flank steak has a lower glycemic index than bamboo shoots.

Food types used in this article are Bamboo shoots, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Bamboo shoots vs Flank steak 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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more PotassiumPotassium +57.2%
Contains more CopperCopper +131.7%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +2811.1%
Contains more MagnesiumMagnesium +666.7%
Contains more CalciumCalcium +53.8%
Contains more IronIron +248%
Contains more ZincZinc +345.5%
Contains more PhosphorusPhosphorus +255.9%
Contains more SeleniumSelenium +3575%

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 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +163.2%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +90%
Contains more Vitamin B3Vitamin B3 +1127.2%
Contains more Vitamin B5Vitamin B5 +238.5%
Contains more Vitamin B6Vitamin B6 +141.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.6%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Bamboo shoots Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Selenium 0.8µg 29.4µg 52%
Protein 2.6g 27.66g 50%
Vitamin B3 0.6mg 7.363mg 42%
Zinc 1.1mg 4.9mg 35%
Cholesterol 0mg 79mg 26%
Vitamin B6 0.24mg 0.579mg 26%
Phosphorus 59mg 210mg 22%
Choline 0mg 105.4mg 19%
Iron 0.5mg 1.74mg 16%
Saturated fat 0.069g 3.395g 15%
Fats 0.3g 8.23g 12%
Copper 0.19mg 0.082mg 12%
Manganese 0.262mg 0.009mg 11%
Fiber 2.2g 0g 9%
Calories 27kcal 192kcal 8%
Monounsaturated fat 0.007g 3.317g 8%
Vitamin B5 0.161mg 0.545mg 8%
Vitamin B1 0.15mg 0.075mg 6%
Potassium 533mg 339mg 6%
Vitamin B2 0.07mg 0.133mg 5%
Magnesium 3mg 23mg 5%
Vitamin E 1mg 0.38mg 4%
Vitamin C 4mg 0mg 4%
Sodium 4mg 56mg 2%
Carbs 5.2g 0g 2%
Polyunsaturated fat 0.134g 0.322g 1%
Calcium 13mg 20mg 1%
Vitamin K 0µg 1.4µg 1%
Folate 7µg 9µg 1%
Net carbs 3g 0g N/A
Sugar 3g 0g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.027mg 0.182mg 0%
Threonine 0.086mg 1.105mg 0%
Isoleucine 0.088mg 1.259mg 0%
Leucine 0.14mg 2.201mg 0%
Lysine 0.134mg 2.338mg 0%
Methionine 0.03mg 0.72mg 0%
Phenylalanine 0.09mg 1.093mg 0%
Valine 0.106mg 1.372mg 0%
Histidine 0.042mg 0.883mg 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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +41.8%
Contains more OtherOther +-1600%
Contains more ProteinProtein +963.8%
Contains more FatsFats +2643.3%

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +47285.7%
Contains more Poly. FatPolyunsaturated fat +140.3%

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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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.