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Rapini vs. Bamboo shoots — In-Depth Nutrition Comparison

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Important differences between Rapini and Bamboo shoots

  • Rapini has more Vitamin K, Iron, Folate, Vitamin C, Vitamin A, Calcium, and Manganese, however, Bamboo shoots has more Copper, Potassium, and Vitamin B6.
  • Rapini's daily need coverage for Vitamin K is 187% more.
  • Rapini has 131 times more Vitamin A than Bamboo shoots. Rapini has 131µg of Vitamin A, while Bamboo shoots have 1µg.

The food varieties used in the comparison are Broccoli raab, raw and Bamboo shoots, raw.

Infographic

Rapini 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.
Rapini
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 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 +633.3%
Contains more CalciumCalcium +730.8%
Contains more IronIron +328%
Contains more PhosphorusPhosphorus +23.7%
Contains more ManganeseManganese +50.8%
Contains more SeleniumSelenium +25%
Contains more PotassiumPotassium +171.9%
Contains more CopperCopper +352.4%
Contains more ZincZinc +42.9%
Contains less SodiumSodium -87.9%

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.
Rapini
9
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 67% 157% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
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% 1.2% 20% 0% 38% 16% 11% 9.7% 55% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +405%
Contains more Vitamin AVitamin A +13010%
Contains more Vitamin EVitamin E +62%
Contains more Vitamin B2Vitamin B2 +84.3%
Contains more Vitamin B3Vitamin B3 +103.5%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1085.7%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +40.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.15mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
4
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 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 +21.9%
Contains more FatsFats +63.3%
Contains more CarbsCarbs +82.5%
~equal in Water ~91g
~equal in Other ~0.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
2
24% 13% 63%
Saturated Fat: Sat. Fat 0.05 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 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 less Sat. FatSaturated Fat -27.5%
Contains more Mono. FatMonounsaturated Fat +271.4%
~equal in Polyunsaturated fat ~0.134g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Bamboo shoots
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Rapini Bamboo shoots Opinion
Calories 22kcal 27kcal Bamboo shoots
Protein 3.17g 2.6g Rapini
Fats 0.49g 0.3g Rapini
Vitamin C 20.2mg 4mg Rapini
Net carbs 0.15g 3g Bamboo shoots
Carbs 2.85g 5.2g Bamboo shoots
Magnesium 22mg 3mg Rapini
Calcium 108mg 13mg Rapini
Potassium 196mg 533mg Bamboo shoots
Iron 2.14mg 0.5mg Rapini
Sugar 0.38g 3g Rapini
Fiber 2.7g 2.2g Rapini
Copper 0.042mg 0.19mg Bamboo shoots
Zinc 0.77mg 1.1mg Bamboo shoots
Phosphorus 73mg 59mg Rapini
Sodium 33mg 4mg Bamboo shoots
Vitamin A 2622IU 20IU Rapini
Vitamin A 131µg 1µg Rapini
Vitamin E 1.62mg 1mg Rapini
Manganese 0.395mg 0.262mg Rapini
Selenium 1µg 0.8µg Rapini
Vitamin B1 0.162mg 0.15mg Rapini
Vitamin B2 0.129mg 0.07mg Rapini
Vitamin B3 1.221mg 0.6mg Rapini
Vitamin B5 0.322mg 0.161mg Rapini
Vitamin B6 0.171mg 0.24mg Bamboo shoots
Vitamin K 224µg 0µg Rapini
Folate 83µg 7µg Rapini
Choline 18.3mg 0mg Rapini
Saturated Fat 0.05g 0.069g Rapini
Monounsaturated Fat 0.026g 0.007g Rapini
Polyunsaturated fat 0.13g 0.134g Bamboo shoots
Tryptophan 0.043mg 0.027mg Rapini
Threonine 0.106mg 0.086mg Rapini
Isoleucine 0.104mg 0.088mg Rapini
Leucine 0.17mg 0.14mg Rapini
Lysine 0.198mg 0.134mg Rapini
Methionine 0.048mg 0.03mg Rapini
Phenylalanine 0.128mg 0.09mg Rapini
Valine 0.153mg 0.106mg Rapini
Histidine 0.066mg 0.042mg Rapini
Fructose 0.17g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Bamboo shoots
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
80%
Rapini
13%
Bamboo shoots
Minerals Daily Need Coverage Score
27%
Rapini
23%
Bamboo shoots

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.019g)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Bamboo shoots
Bamboo shoots contains less Sodium (difference - 29mg)
Which food is cheaper?
Bamboo shoots
Bamboo shoots is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.