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  6. Bamboo shoots vs. Leek

Bamboo shoots vs. Leek — In-Depth Nutrition Comparison

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Important differences between bamboo shoots and leek

  • Bamboo shoots have more potassium, zinc, copper, and vitamin B1; however, leek has more vitamin K, vitamin A, iron, folate, manganese, and vitamin C.
  • Leek's daily need coverage for vitamin K is 39% more.
  • Bamboo shoots have 9 times more zinc than leek. Bamboo shoots have 1.1mg of zinc, while leek has 0.12mg.

The food varieties used in the comparison are Bamboo shoots, raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Bamboo shoots vs Leek 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%
Leek
Leek
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more PotassiumPotassium +196.1%
Contains more CopperCopper +58.3%
Contains more ZincZinc +816.7%
Contains more PhosphorusPhosphorus +68.6%
Contains less SodiumSodium -80%
Contains more MagnesiumMagnesium +833.3%
Contains more CalciumCalcium +353.8%
Contains more IronIron +320%
Contains more ManganeseManganese +83.6%
Contains more SeleniumSelenium +25%

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%
Leek
Leek
5
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +50%
Contains more Vitamin B5Vitamin B5 +15%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +8200%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +814.3%
Contains more CholineCholine +∞%
~equal in Vitamin E ~0.92mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.233mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bamboo shoots Leek DV% diff.
Vitamin K 0µg 47µg 39%
Iron 0.5mg 2.1mg 20%
Folate 7µg 64µg 14%
Potassium 533mg 180mg 10%
Manganese 0.262mg 0.481mg 10%
Zinc 1.1mg 0.12mg 9%
Vitamin A 1µg 83µg 9%
Vitamin C 4mg 12mg 9%
Copper 0.19mg 0.12mg 8%
Vitamin B1 0.15mg 0.06mg 8%
Magnesium 3mg 28mg 6%
Calcium 13mg 59mg 5%
Carbs 5.2g 14.15g 3%
Vitamin B2 0.07mg 0.03mg 3%
Phosphorus 59mg 35mg 3%
Choline 0mg 9.5mg 2%
Protein 2.6g 1.5g 2%
Calories 27kcal 61kcal 2%
Fiber 2.2g 1.8g 2%
Vitamin E 1mg 0.92mg 1%
Sodium 4mg 20mg 1%
Vitamin B3 0.6mg 0.4mg 1%
Vitamin B6 0.24mg 0.233mg 1%
Fats 0.3g 0.3g 0%
Net carbs 3g 12.35g N/A
Sugar 3g 3.9g N/A
Selenium 0.8µg 1µg 0%
Vitamin B5 0.161mg 0.14mg 0%
Saturated fat 0.069g 0.04g 0%
Monounsaturated fat 0.007g 0.004g 0%
Polyunsaturated fat 0.134g 0.166g 0%
Tryptophan 0.027mg 0.012mg 0%
Threonine 0.086mg 0.063mg 0%
Isoleucine 0.088mg 0.052mg 0%
Leucine 0.14mg 0.096mg 0%
Lysine 0.134mg 0.078mg 0%
Methionine 0.03mg 0.018mg 0%
Phenylalanine 0.09mg 0.055mg 0%
Valine 0.106mg 0.056mg 0%
Histidine 0.042mg 0.025mg 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
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +73.3%
Contains more CarbsCarbs +172.1%
Contains more OtherOther +16.7%
~equal in Fats ~0.3g
~equal in Water ~83g

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
Leek
Leek
2
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +75%
Contains less Sat. FatSaturated fat -42%
Contains more Poly. FatPolyunsaturated fat +23.9%

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.