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.
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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
Contains
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Phosphorus
+195%
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Potassium
+213.5%
Contains
less
Sodium
-99.4%
Contains
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Zinc
+478.9%
Contains
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Copper
+97.9%
Contains
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Calcium
+130.8%
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Iron
+194%
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Magnesium
+333.3%
Contains
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Phosphorus
+195%
Contains
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Potassium
+213.5%
Contains
less
Sodium
-99.4%
Contains
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Zinc
+478.9%
Contains
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Copper
+97.9%
Contains
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Calcium
+130.8%
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Iron
+194%
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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
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Contains
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Vitamin A
+11.1%
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Vitamin E
+614.3%
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Vitamin B1
+614.3%
Contains
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Vitamin B2
+218.2%
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Vitamin B3
+319.6%
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Vitamin B5
+73.1%
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Vitamin B6
+84.6%
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Vitamin C
+267.5%
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Folate
+242.9%
Contains
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Vitamin K
+∞%
Equal in Vitamin A - 18
Contains
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Vitamin A
+11.1%
Contains
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Vitamin E
+614.3%
Contains
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Vitamin B1
+614.3%
Contains
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Vitamin B2
+218.2%
Contains
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Vitamin B3
+319.6%
Contains
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Vitamin B5
+73.1%
Contains
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Vitamin B6
+84.6%
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Vitamin C
+267.5%
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Folate
+242.9%
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Vitamin K
+∞%
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.
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Lower in Sugar |
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Lower in Saturated Fat |
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Lower in Sodium |
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Lower in price |
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Rich in vitamins |
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Lower in Cholesterol | Equal | ||
Lower in glycemic index | Equal | ||
Rich in minerals | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 3g | 1.38g |
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Protein | 2.6g | 0.91g |
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Fats | 0.3g | 0.14g |
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Carbs | 5.2g | 4.28g |
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Calories | 27kcal | 19kcal |
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Starch | g | g | |
Fructose | g | 0.04g |
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Sugar | 3g | 1.78g |
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Fiber | 2.2g | 2.9g |
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Calcium | 13mg | 30mg |
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Iron | 0.5mg | 1.47mg |
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Magnesium | 3mg | 13mg |
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Phosphorus | 59mg | 20mg |
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Potassium | 533mg | 170mg |
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Sodium | 4mg | 661mg |
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Zinc | 1.1mg | 0.19mg |
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Copper | 0.19mg | 0.096mg |
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Vitamin A | 20IU | 18IU |
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Vitamin E | 1mg | 0.14mg |
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Vitamin D | 0IU | 0IU | |
Vitamin D | 0µg | 0µg | |
Vitamin C | 4mg | 14.7mg |
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Vitamin B1 | 0.15mg | 0.021mg |
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Vitamin B2 | 0.07mg | 0.022mg |
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Vitamin B3 | 0.6mg | 0.143mg |
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Vitamin B5 | 0.161mg | 0.093mg |
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Vitamin B6 | 0.24mg | 0.13mg |
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Folate | 7µg | 24µg |
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Vitamin B12 | 0µg | 0µg | |
Vitamin K | 0µg | 13µg |
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Tryptophan | 0.027mg | 0.008mg |
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Threonine | 0.086mg | 0.025mg |
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Isoleucine | 0.088mg | 0.021mg |
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Leucine | 0.14mg | 0.029mg |
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Lysine | 0.134mg | 0.031mg |
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Methionine | 0.03mg | 0.009mg |
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Phenylalanine | 0.09mg | 0.023mg |
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Valine | 0.106mg | 0.03mg |
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Histidine | 0.042mg | 0.016mg |
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Cholesterol | 0mg | 0mg | |
Trans Fat | 0g | 0g | |
Saturated Fat | 0.069g | 0.034g |
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Monounsaturated Fat | 0.007g | 0.013g |
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Polyunsaturated fat | 0.134g | 0.067g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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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

13

Mineral Summary Score
24

28

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%

5%

Carbohydrates
5%

4%

Fats
1%

1%

Comparison summary
Which food is lower in Sugar?

Sauerkraut is lower in Sugar (difference - 1.22g)
Which food is lower in Saturated Fat?

Sauerkraut is lower in Saturated Fat (difference - 0.035g)
Which food contains less Sodium?

Bamboo shoot contains less Sodium (difference - 657mg)
Which food is cheaper?

Bamboo shoot is cheaper (difference - $1)
Which food is richer in vitamins?

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.