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Bamboo shoots vs. Turnip greens — In-Depth Nutrition Comparison

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A recap on differences between bamboo shoots and turnip greens

  • Bamboo shoots are higher in potassium, vitamin B1, and zinc, yet turnip greens is higher in vitamin K, vitamin A, folate, vitamin C, calcium, copper, and vitamin E.
  • Turnip greens covers your daily vitamin K needs 306% more than bamboo shoots.
  • Bamboo shoots contain 8 times more zinc than turnip greens. While bamboo shoots contain 1.1mg of zinc, turnip greens contains only 0.14mg.

Food varieties used in this article are Bamboo shoots, raw and Turnip greens, cooked, boiled, drained, without salt.

Infographic

Bamboo shoots vs Turnip greens infographic
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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" 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 16% 41% 18% 30% 84% 3.8% 12% 3.8% 44% 4.9%
Contains more PotassiumPotassium +162.6%
Contains more ZincZinc +685.7%
Contains more PhosphorusPhosphorus +103.4%
Contains less SodiumSodium -86.2%
Contains more MagnesiumMagnesium +633.3%
Contains more CalciumCalcium +953.8%
Contains more IronIron +60%
Contains more CopperCopper +33.2%
Contains more ManganeseManganese +28.6%
Contains more SeleniumSelenium +12.5%

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 91% 127% 38% 0% 11% 17% 7.7% 16% 42% 0% 919% 89% 0.16%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B3Vitamin B3 +46%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more Vitamin CVitamin C +585%
Contains more Vitamin AVitamin A +38000%
Contains more Vitamin EVitamin E +88%
Contains more Vitamin B5Vitamin B5 +70.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1585.7%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.072mg
~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
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Contains more ProteinProtein +128.1%
Contains more FatsFats +30.4%
Contains more CarbsCarbs +19.3%
Contains more OtherOther +18.9%
~equal in Water ~93.2g

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
33% 9% 57%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Poly. FatPolyunsaturated fat +47.3%
Contains less Sat. FatSaturated fat -23.2%
Contains more Mono. FatMonounsaturated fat +114.3%

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 Turnip greens
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bamboo shoots Turnip greens DV% diff.
Vitamin K 0µg 367.6µg 306%
Vitamin A 1µg 381µg 42%
Folate 7µg 118µg 28%
Vitamin C 4mg 27.4mg 26%
Calcium 13mg 137mg 12%
Potassium 533mg 203mg 10%
Vitamin B1 0.15mg 0.045mg 9%
Zinc 1.1mg 0.14mg 9%
Copper 0.19mg 0.253mg 7%
Vitamin E 1mg 1.88mg 6%
Magnesium 3mg 22mg 5%
Vitamin B6 0.24mg 0.18mg 5%
Fiber 2.2g 3.5g 5%
Iron 0.5mg 0.8mg 4%
Phosphorus 59mg 29mg 4%
Protein 2.6g 1.14g 3%
Manganese 0.262mg 0.337mg 3%
Vitamin B5 0.161mg 0.274mg 2%
Sodium 4mg 29mg 1%
Vitamin B3 0.6mg 0.411mg 1%
Calories 27kcal 20kcal 0%
Fats 0.3g 0.23g 0%
Carbs 5.2g 4.36g 0%
Net carbs 3g 0.86g N/A
Sugar 3g 0.53g N/A
Selenium 0.8µg 0.9µg 0%
Vitamin B2 0.07mg 0.072mg 0%
Choline 0mg 0.3mg 0%
Saturated fat 0.069g 0.053g 0%
Monounsaturated fat 0.007g 0.015g 0%
Polyunsaturated fat 0.134g 0.091g 0%
Tryptophan 0.027mg 0.02mg 0%
Threonine 0.086mg 0.063mg 0%
Isoleucine 0.088mg 0.059mg 0%
Leucine 0.14mg 0.105mg 0%
Lysine 0.134mg 0.074mg 0%
Methionine 0.03mg 0.026mg 0%
Phenylalanine 0.09mg 0.07mg 0%
Valine 0.106mg 0.078mg 0%
Histidine 0.042mg 0.028mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bamboo shoots Turnip greens
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
104%
Turnip greens
Minerals Daily Need Coverage Score
23%
Bamboo shoots
26%
Turnip greens

Comparison summary

Which food is lower in Sugar?
Turnip greens
Turnip greens is lower in Sugar (difference - 2.47g)
Which food is lower in Saturated fat?
Turnip greens
Turnip greens is lower in Saturated fat (difference - 0.016g)
Which food is lower in glycemic index?
Turnip greens
Turnip greens is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Turnip greens
Turnip greens is relatively richer in minerals
Which food is richer in vitamins?
Turnip greens
Turnip greens is relatively richer in vitamins
Which food contains less Sodium?
Bamboo shoots
Bamboo shoots contains less Sodium (difference - 25mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/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.