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  6. Green beans vs. Bamboo shoots

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

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How are green beans and bamboo shoots different?

  • Green beans are higher in vitamin K, vitamin A, folate, and vitamin C; however, bamboo shoots are richer in copper, vitamin B6, potassium, zinc, and vitamin B1.
  • Daily need coverage for vitamin K for green beans is 40% higher.
  • Green beans contain 32 times more vitamin A than bamboo shoots. While green beans contain 633IU of vitamin A, bamboo shoots contain only 20IU.
  • Green beans have a lower glycemic index (20) than bamboo shoots (32).

Beans, snap, green, cooked, boiled, drained, without salt and Bamboo shoots, raw are the varieties used in this article.

Infographic

Green 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 +500%
Contains more CalciumCalcium +238.5%
Contains more IronIron +30%
Contains less SodiumSodium -75%
Contains more PotassiumPotassium +265.1%
Contains more CopperCopper +233.3%
Contains more ZincZinc +340%
Contains more PhosphorusPhosphorus +103.4%
Contains more SeleniumSelenium +300%
~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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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 +142.5%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin B2Vitamin B2 +38.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +371.4%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +117.4%
Contains more Vitamin B1Vitamin B1 +102.7%
Contains more Vitamin B5Vitamin B5 +117.6%
Contains more Vitamin B6Vitamin B6 +328.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.6mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Bamboo shoots DV% diff.
Vitamin K 47.9µg 0µg 40%
Copper 0.057mg 0.19mg 15%
Vitamin B6 0.056mg 0.24mg 14%
Potassium 146mg 533mg 11%
Zinc 0.25mg 1.1mg 8%
Folate 33µg 7µg 7%
Vitamin B1 0.074mg 0.15mg 6%
Vitamin C 9.7mg 4mg 6%
Vitamin E 0.46mg 1mg 4%
Phosphorus 29mg 59mg 4%
Fiber 3.2g 2.2g 4%
Magnesium 18mg 3mg 4%
Calcium 44mg 13mg 3%
Vitamin A 32µg 1µg 3%
Choline 16.9mg 0mg 3%
Vitamin B5 0.074mg 0.161mg 2%
Iron 0.65mg 0.5mg 2%
Vitamin B2 0.097mg 0.07mg 2%
Carbs 7.88g 5.2g 1%
Manganese 0.285mg 0.262mg 1%
Selenium 0.2µg 0.8µg 1%
Protein 1.89g 2.6g 1%
Calories 35kcal 27kcal 0%
Fats 0.28g 0.3g 0%
Net carbs 4.68g 3g N/A
Sugar 3.63g 3g N/A
Sodium 1mg 4mg 0%
Vitamin B3 0.614mg 0.6mg 0%
Saturated fat 0.064g 0.069g 0%
Monounsaturated fat 0.011g 0.007g 0%
Polyunsaturated fat 0.145g 0.134g 0%
Tryptophan 0.02mg 0.027mg 0%
Threonine 0.082mg 0.086mg 0%
Isoleucine 0.069mg 0.088mg 0%
Leucine 0.116mg 0.14mg 0%
Lysine 0.091mg 0.134mg 0%
Methionine 0.023mg 0.03mg 0%
Phenylalanine 0.069mg 0.09mg 0%
Valine 0.093mg 0.106mg 0%
Histidine 0.035mg 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 CarbsCarbs +51.5%
Contains more ProteinProtein +37.6%
Contains more OtherOther +23.3%
~equal in Fats ~0.3g
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 +57.1%
~equal in Saturated fat ~0.069g
~equal in Polyunsaturated fat ~0.134g

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.