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Bamboo shoots vs. Rice — In-Depth Nutrition Comparison

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Differences between bamboo shoots and rice

  • Bamboo shoots have more potassium, copper, vitamin B6, fiber, vitamin E, and zinc, while rice has more folate, selenium, manganese, and iron.
  • Bamboo shoots' daily need coverage for potassium is 15% higher.
  • Rice contains 25 times less vitamin E than bamboo shoots. Bamboo shoots contain 1mg of vitamin E, while rice contains 0.04mg.
  • Bamboo shoots have a lower glycemic index. The glycemic index of bamboo shoots is 32, while the glycemic index of rice is 60.

The food types used in this comparison are Bamboo shoots, raw and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Bamboo shoots vs Rice 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%
Rice
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more CalciumCalcium +30%
Contains more PotassiumPotassium +1422.9%
Contains more CopperCopper +175.4%
Contains more ZincZinc +124.5%
Contains more PhosphorusPhosphorus +37.2%
Contains more MagnesiumMagnesium +300%
Contains more IronIron +140%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +80.2%
Contains more SeleniumSelenium +837.5%

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%
Rice
4
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B2Vitamin B2 +438.5%
Contains more Vitamin B6Vitamin B6 +158.1%
Contains more Vitamin B3Vitamin B3 +146%
Contains more Vitamin B5Vitamin B5 +142.2%
Contains more FolateFolate +728.6%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.163mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~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
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more WaterWater +33%
Contains more OtherOther +114.3%
Contains more CarbsCarbs +441.7%
~equal in Protein ~2.69g
~equal in Fats ~0.28g

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
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -10.4%
Contains more Poly. FatPolyunsaturated fat +76.3%
Contains more Mono. FatMonounsaturated fat +1157.1%

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 Rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bamboo shoots Rice DV% diff.
Potassium 533mg 35mg 15%
Folate 7µg 58µg 13%
Copper 0.19mg 0.069mg 13%
Selenium 0.8µg 7.5µg 12%
Vitamin B6 0.24mg 0.093mg 11%
Manganese 0.262mg 0.472mg 9%
Iron 0.5mg 1.2mg 9%
Carbs 5.2g 28.17g 8%
Fiber 2.2g 0.4g 7%
Zinc 1.1mg 0.49mg 6%
Vitamin E 1mg 0.04mg 6%
Vitamin B5 0.161mg 0.39mg 5%
Vitamin B3 0.6mg 1.476mg 5%
Calories 27kcal 130kcal 5%
Vitamin C 4mg 0mg 4%
Vitamin B2 0.07mg 0.013mg 4%
Phosphorus 59mg 43mg 2%
Magnesium 3mg 12mg 2%
Vitamin B1 0.15mg 0.163mg 1%
Protein 2.6g 2.69g 0%
Fats 0.3g 0.28g 0%
Net carbs 3g 27.77g N/A
Calcium 13mg 10mg 0%
Sugar 3g 0.05g N/A
Sodium 4mg 1mg 0%
Vitamin A 1µg 0µg 0%
Choline 0mg 2.1mg 0%
Saturated fat 0.069g 0.077g 0%
Monounsaturated fat 0.007g 0.088g 0%
Polyunsaturated fat 0.134g 0.076g 0%
Tryptophan 0.027mg 0.031mg 0%
Threonine 0.086mg 0.096mg 0%
Isoleucine 0.088mg 0.116mg 0%
Leucine 0.14mg 0.222mg 0%
Lysine 0.134mg 0.097mg 0%
Methionine 0.03mg 0.063mg 0%
Phenylalanine 0.09mg 0.144mg 0%
Valine 0.106mg 0.164mg 0%
Histidine 0.042mg 0.063mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bamboo shoots Rice
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
12%
Rice
Minerals Daily Need Coverage Score
23%
Bamboo shoots
22%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 2.95g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Bamboo shoots
Bamboo shoots is lower in Saturated fat (difference - 0.008g)
Which food is lower in glycemic index?
Bamboo shoots
Bamboo shoots is lower in glycemic index (difference - 28)
Which food is cheaper?
Bamboo shoots
Bamboo shoots 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.
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.