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  6. Bamboo shoots vs. Marrow-stem Kale

Bamboo shoots vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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What are the differences between bamboo shoots and marrow-stem Kale?

  • Bamboo shoots are higher in copper, potassium, and zinc, yet marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, calcium, manganese, and vitamin E.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% more.
  • Bamboo shoots have 5 times more zinc than marrow-stem Kale. While bamboo shoots have 1.1mg of zinc, marrow-stem Kale has only 0.21mg.

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

Infographic

Bamboo shoots vs Marrow-stem Kale 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" 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more PotassiumPotassium +150.2%
Contains more CopperCopper +313%
Contains more ZincZinc +423.8%
Contains more PhosphorusPhosphorus +136%
Contains less SodiumSodium -76.5%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +1684.6%
Contains more ManganeseManganese +151.1%
Contains more SeleniumSelenium +62.5%
~equal in Iron ~0.47mg

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +177.8%
Contains more Vitamin B6Vitamin B6 +45.5%
Contains more Vitamin CVitamin C +782.5%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin EVitamin E +126%
Contains more Vitamin B2Vitamin B2 +85.7%
Contains more Vitamin B3Vitamin B3 +23.7%
Contains more Vitamin B5Vitamin B5 +65.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1742.9%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bamboo shoots Marrow-stem Kale DV% diff.
Vitamin K 0µg 437.1µg 364%
Vitamin C 4mg 35.3mg 35%
Folate 7µg 129µg 31%
Vitamin A 1µg 251µg 28%
Calcium 13mg 232mg 22%
Manganese 0.262mg 0.658mg 17%
Copper 0.19mg 0.046mg 16%
Potassium 533mg 213mg 9%
Vitamin B1 0.15mg 0.054mg 8%
Vitamin E 1mg 2.26mg 8%
Zinc 1.1mg 0.21mg 8%
Fiber 2.2g 4g 7%
Vitamin B6 0.24mg 0.165mg 6%
Magnesium 3mg 27mg 6%
Phosphorus 59mg 25mg 5%
Vitamin B2 0.07mg 0.13mg 5%
Choline 0mg 23.2mg 4%
Vitamin B5 0.161mg 0.267mg 2%
Vitamin B3 0.6mg 0.742mg 1%
Sodium 4mg 17mg 1%
Selenium 0.8µg 1.3µg 1%
Protein 2.6g 3.02g 1%
Calories 27kcal 32kcal 0%
Fats 0.3g 0.61g 0%
Carbs 5.2g 5.42g 0%
Net carbs 3g 1.42g N/A
Iron 0.5mg 0.47mg 0%
Sugar 3g 0.46g N/A
Saturated fat 0.069g 0.055g 0%
Monounsaturated fat 0.007g 0.03g 0%
Polyunsaturated fat 0.134g 0.201g 0%
Tryptophan 0.027mg 0.031mg 0%
Threonine 0.086mg 0.086mg 0%
Isoleucine 0.088mg 0.1mg 0%
Leucine 0.14mg 0.151mg 0%
Lysine 0.134mg 0.117mg 0%
Methionine 0.03mg 0.033mg 0%
Phenylalanine 0.09mg 0.087mg 0%
Valine 0.106mg 0.12mg 0%
Histidine 0.042mg 0.047mg 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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +16.2%
Contains more FatsFats +103.3%
Contains more OtherOther +47.8%
~equal in Carbs ~5.42g
~equal in Water ~89.62g

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains less Sat. FatSaturated fat -20.3%
Contains more Mono. FatMonounsaturated fat +328.6%
Contains more Poly. FatPolyunsaturated fat +50%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.