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Bamboo shoot vs Kohlrabi - In-Depth Nutrition Comparison

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What are the differences between Bamboo shoot and Kohlrabi?

  • Bamboo shoot is higher in Zinc, Vitamin B1, Vitamin B6, Copper, Potassium, and Manganese, yet Kohlrabi is higher in Vitamin C, and Fiber.
  • Kohlrabi's daily need coverage for Vitamin C is 64% more.
  • Bamboo shoot has 37 times more Zinc than Kohlrabi. While Bamboo shoot has 1.1mg of Zinc, Kohlrabi has only 0.03mg.

We used Bamboo shoots, raw and Kohlrabi, raw types in this article.

Infographic

Bamboo shoot vs Kohlrabi infographic
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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 Iron +25%
Contains more Phosphorus +28.3%
Contains more Potassium +52.3%
Contains less Sodium -80%
Contains more Zinc +3566.7%
Contains more Copper +47.3%
Contains more Calcium +84.6%
Contains more Magnesium +533.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 19% 3% 26% 48% 1% 30% 64%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
Contains more Iron +25%
Contains more Phosphorus +28.3%
Contains more Potassium +52.3%
Contains less Sodium -80%
Contains more Zinc +3566.7%
Contains more Copper +47.3%
Contains more Calcium +84.6%
Contains more Magnesium +533.3%

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
:
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +250%
Contains more Vitamin B3 +50%
Contains more Vitamin B6 +60%
Contains more Vitamin A +80%
Contains more Vitamin C +1450%
Contains more Folate +128.6%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.165
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 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +250%
Contains more Vitamin B3 +50%
Contains more Vitamin B6 +60%
Contains more Vitamin A +80%
Contains more Vitamin C +1450%
Contains more Folate +128.6%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.165

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 Kohlrabi
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bamboo shoot Kohlrabi Opinion
Net carbs 3g 2.6g Bamboo shoot
Protein 2.6g 1.7g Bamboo shoot
Fats 0.3g 0.1g Bamboo shoot
Carbs 5.2g 6.2g Kohlrabi
Calories 27kcal 27kcal
Starch g g
Fructose g g
Sugar 3g 2.6g Kohlrabi
Fiber 2.2g 3.6g Kohlrabi
Calcium 13mg 24mg Kohlrabi
Iron 0.5mg 0.4mg Bamboo shoot
Magnesium 3mg 19mg Kohlrabi
Phosphorus 59mg 46mg Bamboo shoot
Potassium 533mg 350mg Bamboo shoot
Sodium 4mg 20mg Bamboo shoot
Zinc 1.1mg 0.03mg Bamboo shoot
Copper 0.19mg 0.129mg Bamboo shoot
Vitamin A 20IU 36IU Kohlrabi
Vitamin E 1mg 0.48mg Bamboo shoot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 62mg Kohlrabi
Vitamin B1 0.15mg 0.05mg Bamboo shoot
Vitamin B2 0.07mg 0.02mg Bamboo shoot
Vitamin B3 0.6mg 0.4mg Bamboo shoot
Vitamin B5 0.161mg 0.165mg Kohlrabi
Vitamin B6 0.24mg 0.15mg Bamboo shoot
Folate 7µg 16µg Kohlrabi
Vitamin B12 0µg 0µg
Vitamin K 0µg 0.1µg Kohlrabi
Tryptophan 0.027mg 0.01mg Bamboo shoot
Threonine 0.086mg 0.049mg Bamboo shoot
Isoleucine 0.088mg 0.078mg Bamboo shoot
Leucine 0.14mg 0.067mg Bamboo shoot
Lysine 0.134mg 0.056mg Bamboo shoot
Methionine 0.03mg 0.013mg Bamboo shoot
Phenylalanine 0.09mg 0.039mg Bamboo shoot
Valine 0.106mg 0.05mg Bamboo shoot
Histidine 0.042mg 0.019mg Bamboo shoot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.069g 0.013g Kohlrabi
Monounsaturated Fat 0.007g 0.007g
Polyunsaturated fat 0.134g 0.048g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bamboo shoot Kohlrabi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
Low glycemic index diet ok

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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
25
Kohlrabi
Mineral Summary Score
24
Bamboo shoot
17
Kohlrabi

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
10%
Kohlrabi
Carbohydrates
5%
Bamboo shoot
6%
Kohlrabi
Fats
1%
Bamboo shoot
0%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 0.4g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.056g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 12)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 16mg)
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.