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

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A recap on differences between Bamboo shoot and Turnip greens

  • Bamboo shoot is higher in Potassium, Vitamin B1, and Zinc, yet Turnip greens is higher in Vitamin K, Vitamin A RAE, Folate, Vitamin C, Calcium, Copper, and Vitamin E .
  • Turnip greens covers your daily Vitamin K needs 306% more than Bamboo shoot.
  • Bamboo shoot contains 8 times more Zinc than Turnip greens. While Bamboo shoot contains 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 shoot vs Turnip greens 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.
Contains more Phosphorus +103.4%
Contains more Potassium +162.6%
Contains less Sodium -86.2%
Contains more Zinc +685.7%
Contains more Calcium +953.8%
Contains more Iron +60%
Contains more Magnesium +633.3%
Contains more Copper +33.2%
Contains more Manganese +28.6%
Contains more Selenium +12.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Contains more Phosphorus +103.4%
Contains more Potassium +162.6%
Contains less Sodium -86.2%
Contains more Zinc +685.7%
Contains more Calcium +953.8%
Contains more Iron +60%
Contains more Magnesium +633.3%
Contains more Copper +33.2%
Contains more Manganese +28.6%
Contains more Selenium +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.
:
Contains more Vitamin B1 +233.3%
Contains more Vitamin B3 +46%
Contains more Vitamin B6 +33.3%
Contains more Vitamin A +38025%
Contains more Vitamin E +88%
Contains more Vitamin C +585%
Contains more Vitamin B5 +70.2%
Contains more Folate +1585.7%
Contains more Choline +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.072
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 20% 0% 14% 38% 17% 12% 10% 56% 6% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 458% 38% 0% 92% 12% 17% 8% 17% 42% 89% 0% 1% 920%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B3 +46%
Contains more Vitamin B6 +33.3%
Contains more Vitamin A +38025%
Contains more Vitamin E +88%
Contains more Vitamin C +585%
Contains more Vitamin B5 +70.2%
Contains more Folate +1585.7%
Contains more Choline +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.072

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +128.1%
Contains more Fats +30.4%
Contains more Carbs +19.3%
Contains more Other +18.9%
Equal in Water - 93.2
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 Protein +128.1%
Contains more Fats +30.4%
Contains more Carbs +19.3%
Contains more Other +18.9%
Equal in Water - 93.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +47.3%
Contains less Saturated Fat -23.2%
Contains more Monounsaturated Fat +114.3%
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Contains more Polyunsaturated fat +47.3%
Contains less Saturated Fat -23.2%
Contains more Monounsaturated 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 shoot 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 shoot Turnip greens Opinion
Net carbs 3g 0.86g Bamboo shoot
Protein 2.6g 1.14g Bamboo shoot
Fats 0.3g 0.23g Bamboo shoot
Carbs 5.2g 4.36g Bamboo shoot
Calories 27kcal 20kcal Bamboo shoot
Sugar 3g 0.53g Turnip greens
Fiber 2.2g 3.5g Turnip greens
Calcium 13mg 137mg Turnip greens
Iron 0.5mg 0.8mg Turnip greens
Magnesium 3mg 22mg Turnip greens
Phosphorus 59mg 29mg Bamboo shoot
Potassium 533mg 203mg Bamboo shoot
Sodium 4mg 29mg Bamboo shoot
Zinc 1.1mg 0.14mg Bamboo shoot
Copper 0.19mg 0.253mg Turnip greens
Manganese 0.262mg 0.337mg Turnip greens
Selenium 0.8µg 0.9µg Turnip greens
Vitamin A 20IU 7625IU Turnip greens
Vitamin A RAE 1µg 381µg Turnip greens
Vitamin E 1mg 1.88mg Turnip greens
Vitamin C 4mg 27.4mg Turnip greens
Vitamin B1 0.15mg 0.045mg Bamboo shoot
Vitamin B2 0.07mg 0.072mg Turnip greens
Vitamin B3 0.6mg 0.411mg Bamboo shoot
Vitamin B5 0.161mg 0.274mg Turnip greens
Vitamin B6 0.24mg 0.18mg Bamboo shoot
Folate 7µg 118µg Turnip greens
Choline 0mg 0.3mg Turnip greens
Vitamin K 0µg 367.6µg Turnip greens
Tryptophan 0.027mg 0.02mg Bamboo shoot
Threonine 0.086mg 0.063mg Bamboo shoot
Isoleucine 0.088mg 0.059mg Bamboo shoot
Leucine 0.14mg 0.105mg Bamboo shoot
Lysine 0.134mg 0.074mg Bamboo shoot
Methionine 0.03mg 0.026mg Bamboo shoot
Phenylalanine 0.09mg 0.07mg Bamboo shoot
Valine 0.106mg 0.078mg Bamboo shoot
Histidine 0.042mg 0.028mg Bamboo shoot
Saturated Fat 0.069g 0.053g Turnip greens
Monounsaturated Fat 0.007g 0.015g Turnip greens
Polyunsaturated fat 0.134g 0.091g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bamboo shoot Turnip greens
Low Fats diet ok
Low Carbs diet ok
Low Calories 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 shoot
130%
Turnip greens
Minerals Daily Need Coverage Score
23%
Bamboo shoot
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 shoot
Bamboo shoot 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 shoot - 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.