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  6. Broad beans vs. Bamboo shoots

Broad beans vs. Bamboo shoots — In-Depth Nutrition Comparison

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A recap on the differences between broad beans and bamboo shoots

  • Broad beans are higher in vitamin C, folate, iron, magnesium, fiber, and vitamin A, yet bamboo shoots are higher in vitamin B6, copper, potassium, and zinc.
  • Broad beans cover your daily vitamin C needs 18% more than bamboo shoots.
  • Broad beans contain 14 times more vitamin A than bamboo shoots. While broad beans contain 270IU of vitamin A, bamboo shoots contain only 20IU.
  • The glycemic index of bamboo shoots is lower.

Food varieties used in this article are Broadbeans, immature seeds, cooked, boiled, drained, without salt and Bamboo shoots, raw.

Infographic

Broad beans vs Bamboo shoots 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 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
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 +933.3%
Contains more CalciumCalcium +38.5%
Contains more IronIron +200%
Contains more PhosphorusPhosphorus +23.7%
Contains more SeleniumSelenium +25%
Contains more PotassiumPotassium +176.2%
Contains more CopperCopper +216.7%
Contains more ZincZinc +134%
Contains less SodiumSodium -90.2%
~equal in Manganese ~0.262mg

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 66% 4.7% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 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 CVitamin C +395%
Contains more Vitamin AVitamin A +1300%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B3Vitamin B3 +100%
Contains more FolateFolate +728.6%
Contains more Vitamin B1Vitamin B1 +17.2%
Contains more Vitamin B5Vitamin B5 +143.9%
Contains more Vitamin B6Vitamin B6 +727.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Broad beans Bamboo shoots DV% diff.
Vitamin C 19.8mg 4mg 18%
Vitamin B6 0.029mg 0.24mg 16%
Copper 0.06mg 0.19mg 14%
Iron 1.5mg 0.5mg 13%
Folate 58µg 7µg 13%
Potassium 193mg 533mg 10%
Vitamin E 1mg 7%
Magnesium 31mg 3mg 7%
Fiber 3.6g 2.2g 6%
Zinc 0.47mg 1.1mg 6%
Vitamin B3 1.2mg 0.6mg 4%
Protein 4.8g 2.6g 4%
Calories 62kcal 27kcal 2%
Vitamin B5 0.066mg 0.161mg 2%
Vitamin B2 0.09mg 0.07mg 2%
Vitamin B1 0.128mg 0.15mg 2%
Phosphorus 73mg 59mg 2%
Carbs 10.1g 5.2g 2%
Sodium 41mg 4mg 2%
Vitamin A 14µg 1µg 1%
Polyunsaturated fat 0.303g 0.134g 1%
Calcium 18mg 13mg 1%
Fats 0.5g 0.3g 0%
Net carbs 6.5g 3g N/A
Sugar 3g N/A
Selenium 1µg 0.8µg 0%
Manganese 0.261mg 0.262mg 0%
Saturated fat 0.142g 0.069g 0%
Monounsaturated fat 0.02g 0.007g 0%
Tryptophan 0.048mg 0.027mg 0%
Threonine 0.178mg 0.086mg 0%
Isoleucine 0.215mg 0.088mg 0%
Leucine 0.37mg 0.14mg 0%
Lysine 0.313mg 0.134mg 0%
Methionine 0.037mg 0.03mg 0%
Phenylalanine 0.195mg 0.09mg 0%
Valine 0.235mg 0.106mg 0%
Histidine 0.115mg 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 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 +66.7%
Contains more CarbsCarbs +94.2%
~equal in Water ~91g
~equal in Other ~0.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 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 +185.7%
Contains more Poly. FatPolyunsaturated fat +126.1%
Contains less Sat. FatSaturated fat -51.4%

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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. Broad beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.