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  6. Bamboo shoot vs. Kale

Bamboo shoot vs. Kale — In-Depth Nutrition Comparison

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Significant differences between Bamboo shoot and Kale

  • Bamboo shoot has more Potassium, Vitamin B1, Vitamin B6, and Zinc, however, Kale is richer in Vitamin K, Vitamin A RAE, Vitamin C, Manganese, and Calcium.
  • Kale covers your daily Vitamin K needs 681% more than Bamboo shoot.
  • Kale has 5 times less Zinc than Bamboo shoot. Bamboo shoot has 1.1mg of Zinc, while Kale has 0.24mg.

Specific food types used in this comparison are Bamboo shoots, raw and Kale, cooked, boiled, drained, without salt.

Infographic

Bamboo shoot vs Kale 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
Kale
Kale
Contains more Phosphorus +110.7%
Contains more Potassium +133.8%
Contains less Sodium -82.6%
Contains more Zinc +358.3%
Contains more Copper +21.8%
Contains more Calcium +453.8%
Contains more Iron +80%
Contains more Magnesium +500%
Contains more Manganese +58.8%
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%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Phosphorus +110.7%
Contains more Potassium +133.8%
Contains less Sodium -82.6%
Contains more Zinc +358.3%
Contains more Copper +21.8%
Contains more Calcium +453.8%
Contains more Iron +80%
Contains more Magnesium +500%
Contains more Manganese +58.8%
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
:
4
Kale
Kale
Contains more Vitamin E +17.6%
Contains more Vitamin B1 +183%
Contains more Vitamin B3 +20%
Contains more Vitamin B5 +228.6%
Contains more Vitamin B6 +73.9%
Contains more Vitamin A +68005%
Contains more Vitamin C +925%
Contains more Folate +85.7%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.07
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%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin E +17.6%
Contains more Vitamin B1 +183%
Contains more Vitamin B3 +20%
Contains more Vitamin B5 +228.6%
Contains more Vitamin B6 +73.9%
Contains more Vitamin A +68005%
Contains more Vitamin C +925%
Contains more Folate +85.7%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.07

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bamboo shoot
Bamboo shoot
2
:
3
Kale
Kale
Contains more Protein +36.8%
Contains more Fats +33.3%
Equal in Carbs - 5.63
Equal in Water - 91.2
Equal in Other - 0.87
Bamboo shoot
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Protein +36.8%
Contains more Fats +33.3%
Equal in Carbs - 5.63
Equal in Water - 91.2
Equal in Other - 0.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bamboo shoot
Bamboo shoot
0
:
3
Kale
Kale
Contains less Saturated Fat -24.6%
Contains more Monounsaturated Fat +328.6%
Contains more Polyunsaturated fat +44%
Bamboo shoot
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains less Saturated Fat -24.6%
Contains more Monounsaturated Fat +328.6%
Contains more Polyunsaturated fat +44%

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 Kale
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium 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 Kale Opinion
Net carbs 3g 3.63g Kale
Protein 2.6g 1.9g Bamboo shoot
Fats 0.3g 0.4g Kale
Carbs 5.2g 5.63g Kale
Calories 27kcal 28kcal Kale
Sugar 3g 1.25g Kale
Fiber 2.2g 2g Bamboo shoot
Calcium 13mg 72mg Kale
Iron 0.5mg 0.9mg Kale
Magnesium 3mg 18mg Kale
Phosphorus 59mg 28mg Bamboo shoot
Potassium 533mg 228mg Bamboo shoot
Sodium 4mg 23mg Bamboo shoot
Zinc 1.1mg 0.24mg Bamboo shoot
Copper 0.19mg 0.156mg Bamboo shoot
Manganese 0.262mg 0.416mg Kale
Selenium 0.8µg 0.9µg Kale
Vitamin A 20IU 13621IU Kale
Vitamin A RAE 1µg 681µg Kale
Vitamin E 1mg 0.85mg Bamboo shoot
Vitamin C 4mg 41mg Kale
Vitamin B1 0.15mg 0.053mg Bamboo shoot
Vitamin B2 0.07mg 0.07mg
Vitamin B3 0.6mg 0.5mg Bamboo shoot
Vitamin B5 0.161mg 0.049mg Bamboo shoot
Vitamin B6 0.24mg 0.138mg Bamboo shoot
Folate 7µg 13µg Kale
Vitamin K 0µg 817µg Kale
Tryptophan 0.027mg 0.023mg Bamboo shoot
Threonine 0.086mg 0.085mg Bamboo shoot
Isoleucine 0.088mg 0.114mg Kale
Leucine 0.14mg 0.133mg Bamboo shoot
Lysine 0.134mg 0.114mg Bamboo shoot
Methionine 0.03mg 0.018mg Bamboo shoot
Phenylalanine 0.09mg 0.097mg Kale
Valine 0.106mg 0.104mg Bamboo shoot
Histidine 0.042mg 0.04mg Bamboo shoot
Saturated Fat 0.069g 0.052g Kale
Monounsaturated Fat 0.007g 0.03g Kale
Polyunsaturated fat 0.134g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bamboo shoot Kale
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
258%
Kale
Minerals Daily Need Coverage Score
23%
Bamboo shoot
22%
Kale

Comparison summary

Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 1.75g)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 19mg)
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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.