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  6. Bamboo shoot vs. Spinach

Bamboo shoot vs. Spinach — In-Depth Nutrition Comparison

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The main differences between Bamboo shoot and Spinach

  • Spinach is richer than Bamboo shoot in Vitamin K, Vitamin A RAE, Iron, Folate, Manganese, Magnesium, Vitamin B2, Calcium, Vitamin E , and Vitamin C.
  • Daily need coverage for Vitamin K from Spinach is 411% higher.

Food types used in this article are Bamboo shoots, raw and Spinach, cooked, boiled, drained, without salt.

Infographic

Bamboo shoot vs Spinach 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.
Bamboo shoot
Bamboo shoot
5
:
5
Spinach
Spinach
Contains more Potassium +14.4%
Contains less Sodium -94.3%
Contains more Zinc +44.7%
Contains more Calcium +946.2%
Contains more Iron +614%
Contains more Magnesium +2800%
Contains more Manganese +256.9%
Contains more Selenium +87.5%
Equal in Phosphorus - 56
Equal in Copper - 0.174
Bamboo shoot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Potassium +14.4%
Contains less Sodium -94.3%
Contains more Zinc +44.7%
Contains more Calcium +946.2%
Contains more Iron +614%
Contains more Magnesium +2800%
Contains more Manganese +256.9%
Contains more Selenium +87.5%
Equal in Phosphorus - 56
Equal in Copper - 0.174

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.
Bamboo shoot
Bamboo shoot
3
:
7
Spinach
Spinach
Contains more Vitamin B1 +57.9%
Contains more Vitamin B3 +22.4%
Contains more Vitamin B5 +11%
Contains more Vitamin A +52305%
Contains more Vitamin E +108%
Contains more Vitamin C +145%
Contains more Vitamin B2 +237.1%
Contains more Folate +1985.7%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.145
Equal in Vitamin B6 - 0.242
Bamboo shoot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 20% 0% 14% 38% 17% 12% 10% 56% 6% 0% 0%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B3 +22.4%
Contains more Vitamin B5 +11%
Contains more Vitamin A +52305%
Contains more Vitamin E +108%
Contains more Vitamin C +145%
Contains more Vitamin B2 +237.1%
Contains more Folate +1985.7%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.145
Equal in Vitamin B6 - 0.242

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bamboo shoot
Bamboo shoot
2
:
3
Spinach
Spinach
Contains more Fats +15.4%
Contains more Carbs +38.7%
Contains more Protein +14.2%
Contains more Other +101.1%
Equal in Water - 91.21
Bamboo shoot
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Fats +15.4%
Contains more Carbs +38.7%
Contains more Protein +14.2%
Contains more Other +101.1%
Equal in Water - 91.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bamboo shoot
Bamboo shoot
2
:
1
Spinach
Spinach
Contains more Monounsaturated Fat +16.7%
Contains more Polyunsaturated fat +22.9%
Contains less Saturated Fat -37.7%
Bamboo shoot
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +16.7%
Contains more Polyunsaturated fat +22.9%
Contains less Saturated Fat -37.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bamboo shoot Spinach
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bamboo shoot Spinach Opinion
Net carbs 3g 1.35g Bamboo shoot
Protein 2.6g 2.97g Spinach
Fats 0.3g 0.26g Bamboo shoot
Carbs 5.2g 3.75g Bamboo shoot
Calories 27kcal 23kcal Bamboo shoot
Sugar 3g 0.43g Spinach
Fiber 2.2g 2.4g Spinach
Calcium 13mg 136mg Spinach
Iron 0.5mg 3.57mg Spinach
Magnesium 3mg 87mg Spinach
Phosphorus 59mg 56mg Bamboo shoot
Potassium 533mg 466mg Bamboo shoot
Sodium 4mg 70mg Bamboo shoot
Zinc 1.1mg 0.76mg Bamboo shoot
Copper 0.19mg 0.174mg Bamboo shoot
Manganese 0.262mg 0.935mg Spinach
Selenium 0.8µg 1.5µg Spinach
Vitamin A 20IU 10481IU Spinach
Vitamin A RAE 1µg 524µg Spinach
Vitamin E 1mg 2.08mg Spinach
Vitamin C 4mg 9.8mg Spinach
Vitamin B1 0.15mg 0.095mg Bamboo shoot
Vitamin B2 0.07mg 0.236mg Spinach
Vitamin B3 0.6mg 0.49mg Bamboo shoot
Vitamin B5 0.161mg 0.145mg Bamboo shoot
Vitamin B6 0.24mg 0.242mg Spinach
Folate 7µg 146µg Spinach
Vitamin K 0µg 493.6µg Spinach
Tryptophan 0.027mg 0.04mg Spinach
Threonine 0.086mg 0.127mg Spinach
Isoleucine 0.088mg 0.152mg Spinach
Leucine 0.14mg 0.231mg Spinach
Lysine 0.134mg 0.182mg Spinach
Methionine 0.03mg 0.055mg Spinach
Phenylalanine 0.09mg 0.134mg Spinach
Valine 0.106mg 0.168mg Spinach
Histidine 0.042mg 0.066mg Spinach
Saturated Fat 0.069g 0.043g Spinach
Monounsaturated Fat 0.007g 0.006g Bamboo shoot
Polyunsaturated fat 0.134g 0.109g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bamboo shoot Spinach
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
14%
Bamboo shoot
183%
Spinach
Minerals Daily Need Coverage Score
23%
Bamboo shoot
52%
Spinach

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 2.57g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.026g)
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 66mg)
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $0.2)
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

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 shoot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/nutrients
  2. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.