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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Okra
Contains more Potassium +78.3%
Contains more Copper +74.3%
Contains more Zinc +89.7%
Contains less Sodium -42.9%
Contains more Iron +24%
Contains more Calcium +530.8%
Contains more Magnesium +1800%
Equal in Phosphorus - 61
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 19% 4% 48% 3% 64% 30% 26% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Contains more Potassium +78.3%
Contains more Copper +74.3%
Contains more Zinc +89.7%
Contains less Sodium -42.9%
Contains more Iron +24%
Contains more Calcium +530.8%
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 C +475%
Contains more Vitamin A +3480%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B5 +52.2%
Contains more Vitamin K +∞%
Contains more Folate +757.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 2% 20% 0% 38% 17% 12% 10% 56% 0% 0% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
Contains more Vitamin E +270.4%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B6 +11.6%
Contains more Vitamin C +475%
Contains more Vitamin A +3480%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B5 +52.2%
Contains more Vitamin K +∞%
Contains more Folate +757.1%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
16%
Bamboo shoot
12%
Okra
Carbohydrates
5%
Bamboo shoot
7%
Okra
Fats
1%
Bamboo shoot
1%
Okra

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Okra
Okra contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bamboo shoot Okra Opinion
Calories 27 33 Okra
Protein 2.6 1.93 Bamboo shoot
Fats 0.3 0.19 Bamboo shoot
Vitamin C 4 23 Okra
Carbs 5.2 7.45 Okra
Cholesterol 0 0
Vitamin D 0 0
Iron 0.5 0.62 Okra
Calcium 13 82 Okra
Potassium 533 299 Bamboo shoot
Magnesium 3 57 Okra
Sugars 3 1.48 Okra
Fiber 2.2 3.2 Okra
Copper 0.19 0.109 Bamboo shoot
Zinc 1.1 0.58 Bamboo shoot
Starch 0.34 Okra
Phosphorus 59 61 Okra
Sodium 4 7 Bamboo shoot
Vitamin A 20 716 Okra
Vitamin E 1 0.27 Bamboo shoot
Vitamin D 0 0
Vitamin B1 0.15 0.2 Okra
Vitamin B2 0.07 0.06 Bamboo shoot
Vitamin B3 0.6 1 Okra
Vitamin B5 0.161 0.245 Okra
Vitamin B6 0.24 0.215 Bamboo shoot
Vitamin B12 0 0
Vitamin K 0 31.3 Okra
Folate 7 60 Okra
Trans Fat 0 0
Saturated Fat 0.069 0.026 Okra
Monounsaturated Fat 0.007 0.017 Okra
Polyunsaturated fat 0.134 0.027 Bamboo shoot
Tryptophan 0.027 0.017 Bamboo shoot
Threonine 0.086 0.065 Bamboo shoot
Isoleucine 0.088 0.069 Bamboo shoot
Leucine 0.14 0.105 Bamboo shoot
Lysine 0.134 0.081 Bamboo shoot
Methionine 0.03 0.021 Bamboo shoot
Phenylalanine 0.09 0.065 Bamboo shoot
Valine 0.106 0.091 Bamboo shoot
Histidine 0.042 0.031 Bamboo shoot
Fructose 0.57 Okra

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.