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  6. Bamboo shoots vs. Brown rice

Bamboo shoots vs. Brown rice — In-Depth Nutrition Comparison

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Summary of differences between bamboo shoots and brown rice

  • Bamboo shoots have more potassium, copper, vitamin B6, and vitamin E; however, brown rice is higher in manganese, vitamin B3, selenium, magnesium, and phosphorus.
  • Brown rice covers your daily need for manganese, 31% more than bamboo shoots.
  • Bamboo shoots have 6 times more potassium than brown rice. While bamboo shoots have 533mg of potassium, brown rice has only 86mg.
  • The glycemic index of brown rice is higher.

These are the specific foods used in this comparison Bamboo shoots, raw and Rice, brown, long-grain, cooked.

Infographic

Bamboo shoots vs Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +333.3%
Contains more PotassiumPotassium +519.8%
Contains more CopperCopper +79.2%
Contains more ZincZinc +54.9%
Contains more MagnesiumMagnesium +1200%
Contains more IronIron +12%
Contains more PhosphorusPhosphorus +74.6%
Contains more ManganeseManganese +271.8%
Contains more SeleniumSelenium +625%
~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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +488.2%
Contains more Vitamin B6Vitamin B6 +95.1%
Contains more Vitamin B1Vitamin B1 +18.7%
Contains more Vitamin B3Vitamin B3 +326.8%
Contains more Vitamin B5Vitamin B5 +136%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.6%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.069mg
~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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more WaterWater +29.5%
Contains more OtherOther +104.5%
Contains more FatsFats +223.3%
Contains more CarbsCarbs +391.9%
~equal in Protein ~2.74g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -73.5%
Contains more Mono. FatMonounsaturated fat +5171.4%
Contains more Poly. FatPolyunsaturated fat +173.1%

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

All nutrients comparison - raw data values

Nutrient Bamboo shoots Brown rice DV% diff.
Manganese 0.262mg 0.974mg 31%
Potassium 533mg 86mg 13%
Vitamin B3 0.6mg 2.561mg 12%
Starch 24.79g 10%
Magnesium 3mg 39mg 9%
Vitamin B6 0.24mg 0.123mg 9%
Selenium 0.8µg 5.8µg 9%
Copper 0.19mg 0.106mg 9%
Carbs 5.2g 25.58g 7%
Vitamin E 1mg 0.17mg 6%
Phosphorus 59mg 103mg 6%
Calories 27kcal 123kcal 5%
Vitamin C 4mg 0mg 4%
Vitamin B5 0.161mg 0.38mg 4%
Zinc 1.1mg 0.71mg 4%
Polyunsaturated fat 0.134g 0.366g 2%
Choline 0mg 9.2mg 2%
Vitamin B1 0.15mg 0.178mg 2%
Fiber 2.2g 1.6g 2%
Monounsaturated fat 0.007g 0.369g 1%
Saturated fat 0.069g 0.26g 1%
Fats 0.3g 0.97g 1%
Iron 0.5mg 0.56mg 1%
Calcium 13mg 3mg 1%
Folate 7µg 9µg 1%
Protein 2.6g 2.74g 0%
Net carbs 3g 23.98g N/A
Sugar 3g 0.24g N/A
Sodium 4mg 4mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B2 0.07mg 0.069mg 0%
Vitamin K 0µg 0.2µg 0%
Tryptophan 0.027mg 0.033mg 0%
Threonine 0.086mg 0.095mg 0%
Isoleucine 0.088mg 0.109mg 0%
Leucine 0.14mg 0.214mg 0%
Lysine 0.134mg 0.099mg 0%
Methionine 0.03mg 0.058mg 0%
Phenylalanine 0.09mg 0.133mg 0%
Valine 0.106mg 0.151mg 0%
Histidine 0.042mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bamboo shoots Brown 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
13%
Brown rice
Minerals Daily Need Coverage Score
23%
Bamboo shoots
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 2.76g)
Which food is lower in Saturated fat?
Bamboo shoots
Bamboo shoots is lower in Saturated fat (difference - 0.191g)
Which food is lower in glycemic index?
Bamboo shoots
Bamboo shoots is lower in glycemic index (difference - 34)
Which food is cheaper?
Bamboo shoots
Bamboo shoots is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.