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  6. Bamboo shoot vs. Leek

Bamboo shoot vs. Leek — In-Depth Nutrition Comparison

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Important differences between Bamboo shoot and Leek

  • Bamboo shoot has more Potassium, Zinc, Copper, and Vitamin B1, however, Leek has more Vitamin K, Iron, Folate, Manganese, Vitamin A RAE, and Vitamin C.
  • Leek's daily need coverage for Vitamin K is 39% more.
  • Bamboo shoot has 9 times more Zinc than Leek. Bamboo shoot has 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 shoot 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.
Bamboo shoot
Bamboo shoot
5
:
5
Leek
Leek
Contains more Phosphorus +68.6%
Contains more Potassium +196.1%
Contains less Sodium -80%
Contains more Zinc +816.7%
Contains more Copper +58.3%
Contains more Calcium +353.8%
Contains more Iron +320%
Contains more Magnesium +833.3%
Contains more Manganese +83.6%
Contains more Selenium +25%
Bamboo shoot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Contains more Phosphorus +68.6%
Contains more Potassium +196.1%
Contains less Sodium -80%
Contains more Zinc +816.7%
Contains more Copper +58.3%
Contains more Calcium +353.8%
Contains more Iron +320%
Contains more Magnesium +833.3%
Contains more Manganese +83.6%
Contains more Selenium +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.
Bamboo shoot
Bamboo shoot
6
:
4
Leek
Leek
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +133.3%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +15%
Contains more Vitamin A +8235%
Contains more Vitamin C +200%
Contains more Folate +814.3%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.92
Equal in Vitamin B6 - 0.233
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%
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +133.3%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +15%
Contains more Vitamin A +8235%
Contains more Vitamin C +200%
Contains more Folate +814.3%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.92
Equal in Vitamin B6 - 0.233

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bamboo shoot
Bamboo shoot
2
:
2
Leek
Leek
Contains more Protein +73.3%
Contains more Carbs +172.1%
Contains more Other +16.7%
Equal in Fats - 0.3
Equal in Water - 83
Bamboo shoot
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more Protein +73.3%
Contains more Carbs +172.1%
Contains more Other +16.7%
Equal in Fats - 0.3
Equal in Water - 83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bamboo shoot
Bamboo shoot
1
:
2
Leek
Leek
Contains more Monounsaturated Fat +75%
Contains less Saturated Fat -42%
Contains more Polyunsaturated fat +23.9%
Bamboo shoot
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Contains more Monounsaturated Fat +75%
Contains less Saturated Fat -42%
Contains more Polyunsaturated fat +23.9%

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 Leek
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bamboo shoot Leek Opinion
Net carbs 3g 12.35g Leek
Protein 2.6g 1.5g Bamboo shoot
Fats 0.3g 0.3g
Carbs 5.2g 14.15g Leek
Calories 27kcal 61kcal Leek
Sugar 3g 3.9g Bamboo shoot
Fiber 2.2g 1.8g Bamboo shoot
Calcium 13mg 59mg Leek
Iron 0.5mg 2.1mg Leek
Magnesium 3mg 28mg Leek
Phosphorus 59mg 35mg Bamboo shoot
Potassium 533mg 180mg Bamboo shoot
Sodium 4mg 20mg Bamboo shoot
Zinc 1.1mg 0.12mg Bamboo shoot
Copper 0.19mg 0.12mg Bamboo shoot
Manganese 0.262mg 0.481mg Leek
Selenium 0.8µg 1µg Leek
Vitamin A 20IU 1667IU Leek
Vitamin A RAE 1µg 83µg Leek
Vitamin E 1mg 0.92mg Bamboo shoot
Vitamin C 4mg 12mg Leek
Vitamin B1 0.15mg 0.06mg Bamboo shoot
Vitamin B2 0.07mg 0.03mg Bamboo shoot
Vitamin B3 0.6mg 0.4mg Bamboo shoot
Vitamin B5 0.161mg 0.14mg Bamboo shoot
Vitamin B6 0.24mg 0.233mg Bamboo shoot
Folate 7µg 64µg Leek
Vitamin K 0µg 47µg Leek
Tryptophan 0.027mg 0.012mg Bamboo shoot
Threonine 0.086mg 0.063mg Bamboo shoot
Isoleucine 0.088mg 0.052mg Bamboo shoot
Leucine 0.14mg 0.096mg Bamboo shoot
Lysine 0.134mg 0.078mg Bamboo shoot
Methionine 0.03mg 0.018mg Bamboo shoot
Phenylalanine 0.09mg 0.055mg Bamboo shoot
Valine 0.106mg 0.056mg Bamboo shoot
Histidine 0.042mg 0.025mg Bamboo shoot
Saturated Fat 0.069g 0.04g Leek
Monounsaturated Fat 0.007g 0.004g Bamboo shoot
Polyunsaturated fat 0.134g 0.166g Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bamboo shoot Leek
Low Fats diet Equal
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
35%
Leek
Minerals Daily Need Coverage Score
23%
Bamboo shoot
26%
Leek

Comparison summary

Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.029g)
Which food is lower in Sugar?
Bamboo shoot
Bamboo shoot is lower in Sugar (difference - 0.9g)
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 - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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. 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.