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  6. Broad bean raw vs. Bamboo shoots

Broad bean raw vs. Bamboo shoots — In-Depth Nutrition Comparison

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How are broad bean raw and bamboo shoots different?

  • Broad bean raw is higher in folate, vitamin K, copper, fiber, manganese, vitamin B2, iron, vitamin B3, and phosphorus; however, bamboo shoots are richer in vitamin B6.
  • Daily need coverage for folate for broad bean raw is 35% higher.
  • Bamboo shoots have a lower glycemic index (32) than broad bean raw (79).

Beans, fava, in pod, raw and Bamboo shoots, raw are the varieties used in this article.

Infographic

Broad bean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 +1000%
Contains more CalciumCalcium +184.6%
Contains more IronIron +210%
Contains more CopperCopper +111.6%
Contains more PhosphorusPhosphorus +118.6%
Contains more ManganeseManganese +152.3%
Contains more PotassiumPotassium +60.5%
Contains less SodiumSodium -84%
~equal in Zinc ~1.1mg
~equal in Selenium ~0.8µg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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 13% 0.33% 20% 0% 38% 16% 11% 9.7% 55% 0% 0% 5.3% 0%
Contains more Vitamin AVitamin A +1600%
Contains more Vitamin EVitamin E +16%
Contains more Vitamin B2Vitamin B2 +314.3%
Contains more Vitamin B3Vitamin B3 +274.8%
Contains more Vitamin B5Vitamin B5 +39.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2014.3%
Contains more Vitamin B1Vitamin B1 +12.8%
Contains more Vitamin B6Vitamin B6 +130.8%
~equal in Vitamin C ~4mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Broad bean raw Bamboo shoots DV% diff.
Folate 148µg 7µg 35%
Vitamin K 40.9µg 0µg 34%
Copper 0.402mg 0.19mg 24%
Fiber 7.5g 2.2g 21%
Vitamin B2 0.29mg 0.07mg 17%
Manganese 0.661mg 0.262mg 17%
Iron 1.55mg 0.5mg 13%
Protein 7.92g 2.6g 11%
Phosphorus 129mg 59mg 10%
Vitamin B6 0.104mg 0.24mg 10%
Vitamin B3 2.249mg 0.6mg 10%
Magnesium 33mg 3mg 7%
Potassium 332mg 533mg 6%
Carbs 17.63g 5.2g 4%
Calories 88kcal 27kcal 3%
Calcium 37mg 13mg 2%
Vitamin A 17µg 1µg 2%
Sodium 25mg 4mg 1%
Vitamin E 1.16mg 1mg 1%
Polyunsaturated fat 0.342g 0.134g 1%
Vitamin B1 0.133mg 0.15mg 1%
Vitamin B5 0.225mg 0.161mg 1%
Fats 0.73g 0.3g 1%
Zinc 1mg 1.1mg 1%
Vitamin C 3.7mg 4mg 0%
Net carbs 10.13g 3g N/A
Sugar 9.21g 3g N/A
Selenium 0.8µg 0.8µg 0%
Saturated fat 0.118g 0.069g 0%
Monounsaturated fat 0.104g 0.007g 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +204.6%
Contains more FatsFats +143.3%
Contains more CarbsCarbs +239%
Contains more OtherOther +24.4%
Contains more WaterWater +25.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 +1385.7%
Contains more Poly. FatPolyunsaturated fat +155.2%
Contains less Sat. FatSaturated fat -41.5%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.