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  6. Bamboo shoots vs. Wild rice raw

Bamboo shoots vs. Wild rice raw — In-Depth Nutrition Comparison

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The main differences between bamboo shoots and wild rice raw

  • Wild rice raw is richer than bamboo shoots in phosphorus, manganese, zinc, magnesium, vitamin B3, copper, folate, vitamin B5, iron, and fiber.
  • Daily need coverage for phosphorus for wild rice raw is 53% higher.
  • Bamboo shoots have a lower glycemic index than wild rice raw.

Food types used in this article are Bamboo shoots, raw and Wild rice, raw.

Infographic

Bamboo shoots vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more PotassiumPotassium +24.8%
Contains less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +5800%
Contains more CalciumCalcium +61.5%
Contains more IronIron +292%
Contains more CopperCopper +175.8%
Contains more ZincZinc +441.8%
Contains more PhosphorusPhosphorus +633.9%
Contains more ManganeseManganese +407.3%
Contains more SeleniumSelenium +250%

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +22%
Contains more Vitamin B1Vitamin B1 +30.4%
Contains more Vitamin B2Vitamin B2 +274.3%
Contains more Vitamin B3Vitamin B3 +1022.2%
Contains more Vitamin B5Vitamin B5 +567.1%
Contains more Vitamin B6Vitamin B6 +62.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1257.1%
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 Wild rice raw DV% diff.
Phosphorus 59mg 433mg 53%
Manganese 0.262mg 1.329mg 46%
Zinc 1.1mg 5.96mg 44%
Magnesium 3mg 177mg 41%
Vitamin B3 0.6mg 6.733mg 38%
Copper 0.19mg 0.524mg 37%
Protein 2.6g 14.73g 24%
Carbs 5.2g 74.9g 23%
Folate 7µg 95µg 22%
Iron 0.5mg 1.96mg 18%
Vitamin B5 0.161mg 1.074mg 18%
Calories 27kcal 357kcal 17%
Fiber 2.2g 6.2g 16%
Vitamin B2 0.07mg 0.262mg 15%
Vitamin B6 0.24mg 0.391mg 12%
Choline 0mg 35mg 6%
Selenium 0.8µg 2.8µg 4%
Vitamin C 4mg 0mg 4%
Polyunsaturated fat 0.134g 0.676g 4%
Vitamin B1 0.15mg 0.115mg 3%
Potassium 533mg 427mg 3%
Vitamin K 0µg 1.9µg 2%
Vitamin E 1mg 0.82mg 1%
Calcium 13mg 21mg 1%
Fats 0.3g 1.08g 1%
Net carbs 3g 68.7g N/A
Sugar 3g 2.5g N/A
Sodium 4mg 7mg 0%
Vitamin A 1µg 1µg 0%
Saturated fat 0.069g 0.156g 0%
Monounsaturated fat 0.007g 0.159g 0%
Tryptophan 0.027mg 0.179mg 0%
Threonine 0.086mg 0.469mg 0%
Isoleucine 0.088mg 0.618mg 0%
Leucine 0.14mg 1.018mg 0%
Lysine 0.134mg 0.629mg 0%
Methionine 0.03mg 0.438mg 0%
Phenylalanine 0.09mg 0.721mg 0%
Valine 0.106mg 0.858mg 0%
Histidine 0.042mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +1072.7%
Contains more ProteinProtein +466.5%
Contains more FatsFats +260%
Contains more CarbsCarbs +1340.4%
Contains more OtherOther +70%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -55.8%
Contains more Mono. FatMonounsaturated fat +2171.4%
Contains more Poly. FatPolyunsaturated fat +404.5%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.