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  6. Bamboo shoots vs. Red leaf lettuce

Bamboo shoots vs. Red leaf lettuce — In-Depth Nutrition Comparison

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Summary of differences between bamboo shoots and red leaf lettuce

  • Bamboo shoots have more copper, vitamin B6, potassium, zinc, vitamin B1, and vitamin E; however, red leaf lettuce is higher in vitamin A, vitamin K, iron, and folate.
  • Red leaf lettuce covers your daily need for vitamin A, 149% more than bamboo shoots.
  • Bamboo shoots have 7 times more copper than red leaf lettuce. While bamboo shoots have 0.19mg of copper, red leaf lettuce has only 0.028mg.

These are the specific foods used in this comparison Bamboo shoots, raw and Lettuce, red leaf, raw.

Infographic

Bamboo shoots vs Red leaf lettuce 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 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Contains more PotassiumPotassium +185%
Contains more CopperCopper +578.6%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +110.7%
Contains less SodiumSodium -84%
Contains more ManganeseManganese +29.1%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +153.8%
Contains more IronIron +140%
Contains more SeleniumSelenium +87.5%

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 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin B1Vitamin B1 +134.4%
Contains more Vitamin B3Vitamin B3 +86.9%
Contains more Vitamin B5Vitamin B5 +11.8%
Contains more Vitamin B6Vitamin B6 +140%
Contains more Vitamin AVitamin A +37400%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +414.3%
Contains more CholineCholine +∞%
~equal in Vitamin C ~3.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.077mg
~equal in Vitamin B12 ~0µg

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
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more ProteinProtein +95.5%
Contains more FatsFats +36.4%
Contains more CarbsCarbs +130.1%
Contains more OtherOther +63.6%
~equal in Water ~95.64g

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
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +40%
Contains more Poly. FatPolyunsaturated fat +86.1%
Contains less Sat. FatSaturated fat -75.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bamboo shoots Red leaf lettuce
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bamboo shoots Red leaf lettuce DV% diff.
Vitamin K 0µg 140.3µg 117%
Vitamin A 1µg 375µg 42%
Copper 0.19mg 0.028mg 18%
Vitamin B6 0.24mg 0.1mg 11%
Potassium 533mg 187mg 10%
Iron 0.5mg 1.2mg 9%
Zinc 1.1mg 0.2mg 8%
Vitamin B1 0.15mg 0.064mg 7%
Folate 7µg 36µg 7%
Vitamin E 1mg 0.15mg 6%
Fiber 2.2g 0.9g 5%
Phosphorus 59mg 28mg 4%
Protein 2.6g 1.33g 3%
Manganese 0.262mg 0.203mg 3%
Calcium 13mg 33mg 2%
Vitamin B3 0.6mg 0.321mg 2%
Magnesium 3mg 12mg 2%
Choline 0mg 11.8mg 2%
Vitamin B2 0.07mg 0.077mg 1%
Calories 27kcal 16kcal 1%
Selenium 0.8µg 1.5µg 1%
Sodium 4mg 25mg 1%
Carbs 5.2g 2.26g 1%
Fats 0.3g 0.22g 0%
Vitamin C 4mg 3.7mg 0%
Net carbs 3g 1.36g N/A
Sugar 3g 0.48g N/A
Vitamin B5 0.161mg 0.144mg 0%
Saturated fat 0.069g 0.017g 0%
Monounsaturated fat 0.007g 0.005g 0%
Polyunsaturated fat 0.134g 0.072g 0%
Tryptophan 0.027mg 0.022mg 0%
Threonine 0.086mg 0.048mg 0%
Isoleucine 0.088mg 0.038mg 0%
Leucine 0.14mg 0.07mg 0%
Lysine 0.134mg 0.045mg 0%
Methionine 0.03mg 0.016mg 0%
Phenylalanine 0.09mg 0.067mg 0%
Valine 0.106mg 0.048mg 0%
Histidine 0.042mg 0.019mg 0%
Fructose 0.28g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bamboo shoots Red leaf lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Bamboo shoots
46%
Red leaf lettuce
Minerals Daily Need Coverage Score
23%
Bamboo shoots
14%
Red leaf lettuce

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 2.52g)
Which food is lower in Saturated fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated fat (difference - 0.052g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Bamboo shoots
Bamboo shoots contains less Sodium (difference - 21mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
Which food is richer in vitamins?
?
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

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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.