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  6. Navy bean raw vs. Bamboo shoots

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

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Important differences between navy bean raw and bamboo shoots

  • Navy bean raw has more folate, magnesium, vitamin B1, copper, iron, vitamin C, vitamin B5, vitamin B2, and manganese; however, bamboo shoots have more potassium.
  • Navy bean raw's daily need coverage for folate is 31% more.
  • Navy bean raw has 34 times more magnesium than bamboo shoots. Navy bean raw has 101mg of magnesium, while bamboo shoots have 3mg.

The food varieties used in the comparison are Beans, navy, mature seeds, sprouted, raw and Bamboo shoots, raw.

Infographic

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +3266.7%
Contains more CalciumCalcium +15.4%
Contains more IronIron +286%
Contains more CopperCopper +87.4%
Contains more PhosphorusPhosphorus +69.5%
Contains more ManganeseManganese +55.7%
Contains more PotassiumPotassium +73.6%
Contains more ZincZinc +23.6%
Contains less SodiumSodium -69.2%
Contains more SeleniumSelenium +33.3%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 +370%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B2Vitamin B2 +207.1%
Contains more Vitamin B3Vitamin B3 +103.3%
Contains more Vitamin B5Vitamin B5 +412.4%
Contains more FolateFolate +1785.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +25.7%
~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 Navy bean raw Bamboo shoots DV% diff.
Folate 132µg 7µg 31%
Magnesium 101mg 3mg 23%
Vitamin B1 0.39mg 0.15mg 20%
Copper 0.356mg 0.19mg 18%
Iron 1.93mg 0.5mg 18%
Vitamin C 18.8mg 4mg 16%
Vitamin B5 0.825mg 0.161mg 13%
Vitamin B2 0.215mg 0.07mg 11%
Fiber 2.2g 9%
Protein 6.15g 2.6g 7%
Potassium 307mg 533mg 7%
Vitamin E 1mg 7%
Phosphorus 100mg 59mg 6%
Manganese 0.408mg 0.262mg 6%
Vitamin B3 1.22mg 0.6mg 4%
Vitamin B6 0.191mg 0.24mg 4%
Carbs 13.05g 5.2g 3%
Calories 67kcal 27kcal 2%
Polyunsaturated fat 0.407g 0.134g 2%
Zinc 0.89mg 1.1mg 2%
Fats 0.7g 0.3g 1%
Net carbs 13.05g 3g N/A
Calcium 15mg 13mg 0%
Sugar 3g N/A
Sodium 13mg 4mg 0%
Vitamin A 0µg 1µg 0%
Selenium 0.6µg 0.8µg 0%
Saturated fat 0.085g 0.069g 0%
Monounsaturated fat 0.052g 0.007g 0%
Tryptophan 0.064mg 0.027mg 0%
Threonine 0.258mg 0.086mg 0%
Isoleucine 0.273mg 0.088mg 0%
Leucine 0.442mg 0.14mg 0%
Lysine 0.35mg 0.134mg 0%
Methionine 0.064mg 0.03mg 0%
Phenylalanine 0.31mg 0.09mg 0%
Valine 0.316mg 0.106mg 0%
Histidine 0.172mg 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +136.5%
Contains more FatsFats +133.3%
Contains more CarbsCarbs +151%
Contains more WaterWater +15%
~equal in Other ~0.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 +642.9%
Contains more Poly. FatPolyunsaturated fat +203.7%
Contains less Sat. FatSaturated fat -18.8%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.