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  6. Bamboo shoots vs. Sauerkraut

Bamboo shoots vs. Sauerkraut — In-Depth Nutrition Comparison

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A recap on the differences between bamboo shoots and sauerkraut

  • Bamboo shoots are 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 shoots.
  • Bamboo shoots contain 7 times more vitamin B1 than sauerkraut. While bamboo shoots contain 0.15mg of vitamin B1, sauerkraut contains only 0.021mg.
  • The amount of sodium in bamboo shoots is lower.

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

Infographic

Bamboo shoots 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" 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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more PotassiumPotassium +213.5%
Contains more CopperCopper +97.9%
Contains more ZincZinc +478.9%
Contains more PhosphorusPhosphorus +195%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +73.5%
Contains more SeleniumSelenium +33.3%
Contains more MagnesiumMagnesium +333.3%
Contains more CalciumCalcium +130.8%
Contains more IronIron +194%

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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin EVitamin E +614.3%
Contains more Vitamin B1Vitamin B1 +614.3%
Contains more Vitamin B2Vitamin B2 +218.2%
Contains more Vitamin B3Vitamin B3 +319.6%
Contains more Vitamin B5Vitamin B5 +73.1%
Contains more Vitamin B6Vitamin B6 +84.6%
Contains more Vitamin CVitamin C +267.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +242.9%
Contains more CholineCholine +∞%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bamboo shoots Sauerkraut DV% diff.
Sodium 4mg 661mg 29%
Vitamin C 4mg 14.7mg 12%
Iron 0.5mg 1.47mg 12%
Vitamin B1 0.15mg 0.021mg 11%
Potassium 533mg 170mg 11%
Vitamin K 0µg 13µg 11%
Copper 0.19mg 0.096mg 10%
Zinc 1.1mg 0.19mg 8%
Vitamin B6 0.24mg 0.13mg 8%
Vitamin E 1mg 0.14mg 6%
Phosphorus 59mg 20mg 6%
Manganese 0.262mg 0.151mg 5%
Vitamin B2 0.07mg 0.022mg 4%
Folate 7µg 24µg 4%
Fiber 2.2g 2.9g 3%
Vitamin B3 0.6mg 0.143mg 3%
Protein 2.6g 0.91g 3%
Calcium 13mg 30mg 2%
Magnesium 3mg 13mg 2%
Choline 0mg 10.4mg 2%
Vitamin B5 0.161mg 0.093mg 1%
Calories 27kcal 19kcal 0%
Fats 0.3g 0.14g 0%
Carbs 5.2g 4.28g 0%
Net carbs 3g 1.38g N/A
Sugar 3g 1.78g N/A
Vitamin A 1µg 1µg 0%
Selenium 0.8µg 0.6µg 0%
Saturated fat 0.069g 0.034g 0%
Monounsaturated fat 0.007g 0.013g 0%
Polyunsaturated fat 0.134g 0.067g 0%
Tryptophan 0.027mg 0.008mg 0%
Threonine 0.086mg 0.025mg 0%
Isoleucine 0.088mg 0.021mg 0%
Leucine 0.14mg 0.029mg 0%
Lysine 0.134mg 0.031mg 0%
Methionine 0.03mg 0.009mg 0%
Phenylalanine 0.09mg 0.023mg 0%
Valine 0.106mg 0.03mg 0%
Histidine 0.042mg 0.016mg 0%
Fructose 0.04g 0%

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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +185.7%
Contains more FatsFats +114.3%
Contains more CarbsCarbs +21.5%
Contains more OtherOther +138.9%
~equal in Water ~92.52g

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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Poly. FatPolyunsaturated fat +100%
Contains less Sat. FatSaturated fat -50.7%
Contains more Mono. FatMonounsaturated fat +85.7%

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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. 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.