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  6. Black gram vs. Bamboo shoots

Black gram vs. Bamboo shoots — In-Depth Nutrition Comparison

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How are black gram and bamboo shoots different?

  • Black gram has more iron, copper, fiber, magnesium, manganese, folate, phosphorus, zinc, vitamin B5, and vitamin B2 than bamboo shoots.
  • Daily need coverage for iron for black gram is 88% higher.
  • Black gram contains 89 times more magnesium than bamboo shoots. While black gram contains 267mg of magnesium, bamboo shoots contain only 3mg.
  • Bamboo shoots have a lower glycemic index (32) than black gram (43).

Mungo beans, mature seeds, raw and Bamboo shoots, raw are the varieties used in this article.

Infographic

Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
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 +8800%
Contains more CalciumCalcium +961.5%
Contains more PotassiumPotassium +84.4%
Contains more IronIron +1414%
Contains more CopperCopper +416.3%
Contains more ZincZinc +204.5%
Contains more PhosphorusPhosphorus +542.4%
Contains more ManganeseManganese +482.8%
Contains more SeleniumSelenium +925%
Contains less SodiumSodium -89.5%

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 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 B1Vitamin B1 +82%
Contains more Vitamin B2Vitamin B2 +262.9%
Contains more Vitamin B3Vitamin B3 +141.2%
Contains more Vitamin B5Vitamin B5 +462.7%
Contains more Vitamin B6Vitamin B6 +17.1%
Contains more FolateFolate +2985.7%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~1µg
~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 Black gram Bamboo shoots DV% diff.
Copper 0.981mg 0.19mg 88%
Iron 7.57mg 0.5mg 88%
Fiber 18.3g 2.2g 64%
Magnesium 267mg 3mg 63%
Manganese 1.527mg 0.262mg 55%
Folate 216µg 7µg 52%
Phosphorus 379mg 59mg 46%
Protein 25.21g 2.6g 45%
Zinc 3.35mg 1.1mg 20%
Carbs 58.99g 5.2g 18%
Calories 341kcal 27kcal 16%
Vitamin B5 0.906mg 0.161mg 15%
Vitamin B2 0.254mg 0.07mg 14%
Selenium 8.2µg 0.8µg 13%
Potassium 983mg 533mg 13%
Calcium 138mg 13mg 13%
Vitamin B1 0.273mg 0.15mg 10%
Vitamin E 1mg 7%
Polyunsaturated fat 1.071g 0.134g 6%
Vitamin B3 1.447mg 0.6mg 5%
Vitamin C 0mg 4mg 4%
Vitamin B6 0.281mg 0.24mg 3%
Fats 1.64g 0.3g 2%
Sodium 38mg 4mg 1%
Net carbs 40.69g 3g N/A
Sugar 3g N/A
Vitamin A 1µg 1µg 0%
Saturated fat 0.114g 0.069g 0%
Monounsaturated fat 0.085g 0.007g 0%
Tryptophan 0.263mg 0.027mg 0%
Threonine 0.875mg 0.086mg 0%
Isoleucine 1.287mg 0.088mg 0%
Leucine 2.089mg 0.14mg 0%
Lysine 1.674mg 0.134mg 0%
Methionine 0.367mg 0.03mg 0%
Phenylalanine 1.473mg 0.09mg 0%
Valine 1.416mg 0.106mg 0%
Histidine 0.706mg 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 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 +869.6%
Contains more FatsFats +446.7%
Contains more CarbsCarbs +1034.4%
Contains more OtherOther +273.3%
Contains more WaterWater +742.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 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 +1114.3%
Contains more Poly. FatPolyunsaturated fat +699.3%
Contains less Sat. FatSaturated fat -39.5%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.