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  6. Bamboo shoots vs. Mustard Greens Raw

Bamboo shoots vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the main differences between bamboo shoots and mustard Greens Raw?

  • Bamboo shoots are richer in zinc and vitamin B1, yet mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, iron, calcium, magnesium, and vitamin E.
  • Mustard Greens Raw' daily need coverage for vitamin K is 215% higher.
  • Bamboo shoots have 4 times more zinc than mustard Greens Raw. Bamboo shoots have 1.1mg of zinc, while mustard Greens Raw have 0.25mg.

We used Bamboo shoots, raw and Mustard greens, raw types in this comparison.

Infographic

Bamboo shoots vs Mustard Greens Raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more PotassiumPotassium +38.8%
Contains more CopperCopper +15.2%
Contains more ZincZinc +340%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +966.7%
Contains more CalciumCalcium +784.6%
Contains more IronIron +228%
Contains more SeleniumSelenium +12.5%
~equal in Phosphorus ~58mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more Vitamin CVitamin C +1650%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin EVitamin E +101%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin B5Vitamin B5 +30.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +71.4%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bamboo shoots Mustard Greens Raw DV% diff.
Vitamin K 0µg 257.5µg 215%
Vitamin C 4mg 70mg 73%
Vitamin A 1µg 151µg 17%
Iron 0.5mg 1.64mg 14%
Manganese 0.262mg 11%
Calcium 13mg 115mg 10%
Zinc 1.1mg 0.25mg 8%
Vitamin E 1mg 2.01mg 7%
Magnesium 3mg 32mg 7%
Vitamin B1 0.15mg 0.08mg 6%
Vitamin B6 0.24mg 0.18mg 5%
Fiber 2.2g 3.2g 4%
Potassium 533mg 384mg 4%
Copper 0.19mg 0.165mg 3%
Vitamin B2 0.07mg 0.11mg 3%
Vitamin B5 0.161mg 0.21mg 1%
Sodium 4mg 20mg 1%
Folate 7µg 12µg 1%
Polyunsaturated fat 0.134g 0.038g 1%
Vitamin B3 0.6mg 0.8mg 1%
Protein 2.6g 2.86g 1%
Calories 27kcal 27kcal 0%
Fats 0.3g 0.42g 0%
Carbs 5.2g 4.67g 0%
Net carbs 3g 1.47g N/A
Sugar 3g 1.32g N/A
Phosphorus 59mg 58mg 0%
Selenium 0.8µg 0.9µg 0%
Choline 0mg 0.5mg 0%
Saturated fat 0.069g 0.01g 0%
Monounsaturated fat 0.007g 0.092g 0%
Tryptophan 0.027mg 0%
Threonine 0.086mg 0%
Isoleucine 0.088mg 0%
Leucine 0.14mg 0%
Lysine 0.134mg 0%
Methionine 0.03mg 0%
Phenylalanine 0.09mg 0%
Valine 0.106mg 0%
Histidine 0.042mg 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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more CarbsCarbs +11.3%
Contains more FatsFats +40%
Contains more OtherOther +50%
~equal in Protein ~2.86g
~equal in Water ~90.7g

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +252.6%
Contains less Sat. FatSaturated fat -85.5%
Contains more Mono. FatMonounsaturated fat +1214.3%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.