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Bamboo shoot vs Okra - In-Depth Nutrition Comparison

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The main differences between Bamboo shoot and Okra

  • Bamboo shoot is richer in Copper, and Potassium, yet Okra is richer in Vitamin K, Manganese, Vitamin C, Folate, Magnesium, and Calcium.
  • Daily need coverage for Vitamin K from Okra is 26% higher.
  • Bamboo shoot contains 4 times more Vitamin E than Okra. Bamboo shoot contains 1mg of Vitamin E , while Okra contains 0.27mg.

Food types used in this article are Bamboo shoots, raw and Okra, raw.

Infographic

Bamboo shoot vs Okra 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +78.3%
Contains less Sodium -42.9%
Contains more Zinc +89.7%
Contains more Copper +74.3%
Contains more Calcium +530.8%
Contains more Iron +24%
Contains more Magnesium +1800%
Equal in Phosphorus - 61
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 19% 3% 26% 48% 1% 30% 64%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Contains more Potassium +78.3%
Contains less Sodium -42.9%
Contains more Zinc +89.7%
Contains more Copper +74.3%
Contains more Calcium +530.8%
Contains more Iron +24%
Contains more Magnesium +1800%
Equal in Phosphorus - 61

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Okra
Contains more Vitamin E +270.4%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B6 +11.6%
Contains more Vitamin A +3480%
Contains more Vitamin C +475%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B5 +52.2%
Contains more Folate +757.1%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Contains more Vitamin E +270.4%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B6 +11.6%
Contains more Vitamin A +3480%
Contains more Vitamin C +475%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B5 +52.2%
Contains more Folate +757.1%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bamboo shoot Okra
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bamboo shoot Okra Opinion
Net carbs 3g 4.25g Okra
Protein 2.6g 1.93g Bamboo shoot
Fats 0.3g 0.19g Bamboo shoot
Carbs 5.2g 7.45g Okra
Calories 27kcal 33kcal Okra
Starch g 0.34g Okra
Fructose g 0.57g Okra
Sugar 3g 1.48g Okra
Fiber 2.2g 3.2g Okra
Calcium 13mg 82mg Okra
Iron 0.5mg 0.62mg Okra
Magnesium 3mg 57mg Okra
Phosphorus 59mg 61mg Okra
Potassium 533mg 299mg Bamboo shoot
Sodium 4mg 7mg Bamboo shoot
Zinc 1.1mg 0.58mg Bamboo shoot
Copper 0.19mg 0.109mg Bamboo shoot
Vitamin A 20IU 716IU Okra
Vitamin E 1mg 0.27mg Bamboo shoot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 23mg Okra
Vitamin B1 0.15mg 0.2mg Okra
Vitamin B2 0.07mg 0.06mg Bamboo shoot
Vitamin B3 0.6mg 1mg Okra
Vitamin B5 0.161mg 0.245mg Okra
Vitamin B6 0.24mg 0.215mg Bamboo shoot
Folate 7µg 60µg Okra
Vitamin B12 0µg 0µg
Vitamin K 0µg 31.3µg Okra
Tryptophan 0.027mg 0.017mg Bamboo shoot
Threonine 0.086mg 0.065mg Bamboo shoot
Isoleucine 0.088mg 0.069mg Bamboo shoot
Leucine 0.14mg 0.105mg Bamboo shoot
Lysine 0.134mg 0.081mg Bamboo shoot
Methionine 0.03mg 0.021mg Bamboo shoot
Phenylalanine 0.09mg 0.065mg Bamboo shoot
Valine 0.106mg 0.091mg Bamboo shoot
Histidine 0.042mg 0.031mg Bamboo shoot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.069g 0.026g Okra
Monounsaturated Fat 0.007g 0.017g Okra
Polyunsaturated fat 0.134g 0.027g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bamboo shoot Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Bamboo shoot
33
Okra
Mineral Summary Score
24
Bamboo shoot
24
Okra

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Bamboo shoot
12%
Okra
Carbohydrates
5%
Bamboo shoot
7%
Okra
Fats
1%
Bamboo shoot
1%
Okra

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 1.52g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.043g)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Bamboo shoot
Bamboo shoot is lower in glycemic index (difference - 32)
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bamboo shoot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/nutrients
  2. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.