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  6. Beans vs. Bamboo shoots

Beans vs. Bamboo shoots — In-Depth Nutrition Comparison

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A recap on the differences between beans and bamboo shoots

  • Beans are higher in fiber, magnesium, selenium, phosphorus, and choline, yet bamboo shoots are higher in vitamin B6, potassium, and vitamin E.
  • Beans cover your daily fiber needs 13% more than bamboo shoots.

Food varieties used in this article are Beans, baked, canned, no salt added and Bamboo shoots, raw.

Infographic

Beans vs Bamboo shoots 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.
Beans
Beans
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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%
Contains more MagnesiumMagnesium +966.7%
Contains more CalciumCalcium +284.6%
Contains more ZincZinc +27.3%
Contains more PhosphorusPhosphorus +76.3%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +462.5%
Contains more PotassiumPotassium +80.1%
Contains more IronIron +72.4%
~equal in Copper ~0.19mg

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.
Beans
Beans
4
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +242.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +29%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B3Vitamin B3 +39.5%
Contains more Vitamin B6Vitamin B6 +84.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.15mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Bamboo shoots DV% diff.
Fiber 5.5g 2.2g 13%
Manganese 0.262mg 11%
Vitamin B6 0.13mg 0.24mg 8%
Selenium 4.5µg 0.8µg 7%
Magnesium 32mg 3mg 7%
Potassium 296mg 533mg 7%
Choline 30.8mg 0mg 6%
Vitamin E 0.15mg 1mg 6%
Phosphorus 104mg 59mg 6%
Carbs 20.49g 5.2g 5%
Calories 105kcal 27kcal 4%
Protein 4.8g 2.6g 4%
Folate 24µg 7µg 4%
Calcium 50mg 13mg 4%
Iron 0.29mg 0.5mg 3%
Vitamin B5 0.161mg 3%
Zinc 1.4mg 1.1mg 3%
Copper 0.206mg 0.19mg 2%
Vitamin C 3.1mg 4mg 1%
Vitamin B2 0.06mg 0.07mg 1%
Vitamin B3 0.43mg 0.6mg 1%
Vitamin K 0.8µg 0µg 1%
Fats 0.4g 0.3g 0%
Net carbs 14.99g 3g N/A
Sugar 7.78g 3g N/A
Sodium 1mg 4mg 0%
Vitamin A 5µg 1µg 0%
Vitamin B1 0.15mg 0.15mg 0%
Saturated fat 0.103g 0.069g 0%
Monounsaturated fat 0.035g 0.007g 0%
Polyunsaturated fat 0.172g 0.134g 0%
Tryptophan 0.027mg 0%
Threonine 0.086mg 0%
Isoleucine 0.088mg 0%
Leucine 0.14mg 0%
Lysine 0.134mg 0%
Methionine 0.03mg 0%
Phenylalanine 0.09mg 0%
Valine 0.106mg 0%
Histidine 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Contains more ProteinProtein +84.6%
Contains more FatsFats +33.3%
Contains more CarbsCarbs +294%
Contains more OtherOther +90%
Contains more WaterWater +25.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
2
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
33% 3% 64%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +28.4%
Contains less Sat. FatSaturated fat -33%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Bamboo shoots - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/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.