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Bamboo shoot vs Sauerkraut - In-Depth Nutrition Comparison

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A recap on differences between Bamboo shoot and Sauerkraut

  • Bamboo shoot is higher in Vitamin B1, Potassium, Copper, Vitamin B6, Zinc, and Vitamin E , yet Sauerkraut is higher in Iron, Vitamin C, and Vitamin K.
  • Sauerkraut covers your daily Sodium needs 29% more than Bamboo shoot.
  • Bamboo shoot contains 7 times more Vitamin B1 than Sauerkraut. While Bamboo shoot contains 0.15mg of Vitamin B1, Sauerkraut contains only 0.021mg.
  • The amount of Sodium in Bamboo shoot is lower.

Food varieties used in this article are Bamboo shoots, raw and Sauerkraut, canned, solids and liquids.

Infographic

Bamboo shoot vs Sauerkraut 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
Bamboo shoot
Bamboo shoot
5
:
3
Sauerkraut
Sauerkraut
Contains more Potassium +213.5%
Contains more Copper +97.9%
Contains more Zinc +478.9%
Contains more Phosphorus +195%
Contains less Sodium -99.4%
Contains more Iron +194%
Contains more Calcium +130.8%
Contains more Magnesium +333.3%
Bamboo shoot
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 19% 4% 48% 3% 64% 30% 26% 1%
Sauerkraut
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Contains more Potassium +213.5%
Contains more Copper +97.9%
Contains more Zinc +478.9%
Contains more Phosphorus +195%
Contains less Sodium -99.4%
Contains more Iron +194%
Contains more Calcium +130.8%
Contains more Magnesium +333.3%

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
Bamboo shoot
Bamboo shoot
7
:
3
Sauerkraut
Sauerkraut
Contains more Vitamin A +11.1%
Contains more Vitamin E +614.3%
Contains more Vitamin B1 +614.3%
Contains more Vitamin B2 +218.2%
Contains more Vitamin B3 +319.6%
Contains more Vitamin B5 +73.1%
Contains more Vitamin B6 +84.6%
Contains more Vitamin C +267.5%
Contains more Vitamin K +∞%
Contains more Folate +242.9%
Equal in Vitamin A - 18
Bamboo shoot
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%
Sauerkraut
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
Contains more Vitamin A +11.1%
Contains more Vitamin E +614.3%
Contains more Vitamin B1 +614.3%
Contains more Vitamin B2 +218.2%
Contains more Vitamin B3 +319.6%
Contains more Vitamin B5 +73.1%
Contains more Vitamin B6 +84.6%
Contains more Vitamin C +267.5%
Contains more Vitamin K +∞%
Contains more Folate +242.9%
Equal in Vitamin A - 18

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 Sauerkraut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bamboo shoot Sauerkraut Opinion
Calories 27kcal 19kcal Bamboo shoot
Protein 2.6g 0.91g Bamboo shoot
Fats 0.3g 0.14g Bamboo shoot
Vitamin C 4mg 14.7mg Sauerkraut
Net carbs 3g 1.38g Bamboo shoot
Carbs 5.2g 4.28g Bamboo shoot
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.5mg 1.47mg Sauerkraut
Calcium 13mg 30mg Sauerkraut
Potassium 533mg 170mg Bamboo shoot
Magnesium 3mg 13mg Sauerkraut
Sugar 3g 1.78g Sauerkraut
Fiber 2.2g 2.9g Sauerkraut
Copper 0.19mg 0.096mg Bamboo shoot
Zinc 1.1mg 0.19mg Bamboo shoot
Starch g g
Phosphorus 59mg 20mg Bamboo shoot
Sodium 4mg 661mg Bamboo shoot
Vitamin A 20IU 18IU Bamboo shoot
Vitamin E 1mg 0.14mg Bamboo shoot
Vitamin D 0µg 0µg
Vitamin B1 0.15mg 0.021mg Bamboo shoot
Vitamin B2 0.07mg 0.022mg Bamboo shoot
Vitamin B3 0.6mg 0.143mg Bamboo shoot
Vitamin B5 0.161mg 0.093mg Bamboo shoot
Vitamin B6 0.24mg 0.13mg Bamboo shoot
Vitamin B12 0µg 0µg
Vitamin K 0µg 13µg Sauerkraut
Folate 7µg 24µg Sauerkraut
Trans Fat 0g 0g
Saturated Fat 0.069g 0.034g Sauerkraut
Monounsaturated Fat 0.007g 0.013g Sauerkraut
Polyunsaturated fat 0.134g 0.067g Bamboo shoot
Tryptophan 0.027mg 0.008mg Bamboo shoot
Threonine 0.086mg 0.025mg Bamboo shoot
Isoleucine 0.088mg 0.021mg Bamboo shoot
Leucine 0.14mg 0.029mg Bamboo shoot
Lysine 0.134mg 0.031mg Bamboo shoot
Methionine 0.03mg 0.009mg Bamboo shoot
Phenylalanine 0.09mg 0.023mg Bamboo shoot
Valine 0.106mg 0.03mg Bamboo shoot
Histidine 0.042mg 0.016mg Bamboo shoot
Fructose g 0.04g Sauerkraut

Which food is preferable for your diet?

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

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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
13
Sauerkraut
Mineral Summary Score
24
Bamboo shoot
28
Sauerkraut

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
5%
Sauerkraut
Carbohydrates
5%
Bamboo shoot
4%
Sauerkraut
Fats
1%
Bamboo shoot
1%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 1.22g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.035g)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 657mg)
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $1)
Which food is richer in vitamins?
Bamboo shoot
Bamboo shoot is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.