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  6. Bamboo shoots vs. Bran raw

Bamboo shoots vs. Bran raw — In-Depth Nutrition Comparison

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How are bamboo shoots and bran raw different?

  • Bran raw has more manganese, phosphorus, vitamin B1, selenium, iron, magnesium, fiber, vitamin B5, copper, and zinc than bamboo shoots.
  • Daily need coverage for manganese for bran raw is 233% higher.
  • Bamboo shoots have a lower glycemic index (32) than bran raw (56).

Bamboo shoots, raw and Oat bran, raw are the varieties used in this article.

Infographic

Bamboo shoots vs Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +7733.3%
Contains more CalciumCalcium +346.2%
Contains more IronIron +982%
Contains more CopperCopper +112.1%
Contains more ZincZinc +182.7%
Contains more PhosphorusPhosphorus +1144.1%
Contains more ManganeseManganese +2048.9%
Contains more SeleniumSelenium +5550%
~equal in Potassium ~566mg
~equal in Sodium ~4mg

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +45.5%
Contains more Vitamin B1Vitamin B1 +680%
Contains more Vitamin B2Vitamin B2 +214.3%
Contains more Vitamin B3Vitamin B3 +55.7%
Contains more Vitamin B5Vitamin B5 +828%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +642.9%
Contains more CholineCholine +∞%
~equal in Vitamin E ~1.01mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bamboo shoots Bran raw DV% diff.
Manganese 0.262mg 5.63mg 233%
Phosphorus 59mg 734mg 96%
Vitamin B1 0.15mg 1.17mg 85%
Selenium 0.8µg 45.2µg 81%
Iron 0.5mg 5.41mg 61%
Magnesium 3mg 235mg 55%
Fiber 2.2g 15.4g 53%
Protein 2.6g 17.3g 29%
Vitamin B5 0.161mg 1.494mg 27%
Copper 0.19mg 0.403mg 24%
Carbs 5.2g 66.22g 20%
Polyunsaturated fat 0.134g 2.766g 18%
Zinc 1.1mg 3.11mg 18%
Vitamin B2 0.07mg 0.22mg 12%
Folate 7µg 52µg 11%
Calories 27kcal 246kcal 11%
Fats 0.3g 7.03g 10%
Saturated fat 0.069g 1.328g 6%
Monounsaturated fat 0.007g 2.376g 6%
Vitamin B6 0.24mg 0.165mg 6%
Choline 0mg 32.2mg 6%
Calcium 13mg 58mg 5%
Vitamin C 4mg 0mg 4%
Vitamin K 0µg 3.2µg 3%
Vitamin B3 0.6mg 0.934mg 2%
Potassium 533mg 566mg 1%
Net carbs 3g 50.82g N/A
Sugar 3g 1.45g N/A
Sodium 4mg 4mg 0%
Vitamin A 1µg 0µg 0%
Vitamin E 1mg 1.01mg 0%
Tryptophan 0.027mg 0.335mg 0%
Threonine 0.086mg 0.502mg 0%
Isoleucine 0.088mg 0.668mg 0%
Leucine 0.14mg 1.374mg 0%
Lysine 0.134mg 0.76mg 0%
Methionine 0.03mg 0.335mg 0%
Phenylalanine 0.09mg 0.908mg 0%
Valine 0.106mg 0.964mg 0%
Histidine 0.042mg 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +1289.3%
Contains more ProteinProtein +565.4%
Contains more FatsFats +2243.3%
Contains more CarbsCarbs +1173.5%
Contains more OtherOther +222.2%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -94.8%
Contains more Mono. FatMonounsaturated fat +33842.9%
Contains more Poly. FatPolyunsaturated fat +1964.2%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.