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Rapini vs Bamboo shoot - In-Depth Nutrition Comparison

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Important differences between Rapini and Bamboo shoot

  • Rapini has more Vitamin K, Iron, Folate, Vitamin C, Vitamin A RAE, Calcium, and Manganese, however Bamboo shoot 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 RAE than Bamboo shoot. Rapini has 131µg of Vitamin A RAE, while Bamboo shoot has 1µg.

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

Infographic

Rapini vs Bamboo shoot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +730.8%
Contains more Iron +328%
Contains more Magnesium +633.3%
Contains more Phosphorus +23.7%
Contains more Potassium +171.9%
Contains less Sodium -87.9%
Contains more Zinc +42.9%
Contains more Copper +352.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 19% 3% 26% 48% 1% 30% 64%
Contains more Calcium +730.8%
Contains more Iron +328%
Contains more Magnesium +633.3%
Contains more Phosphorus +23.7%
Contains more Potassium +171.9%
Contains less Sodium -87.9%
Contains more Zinc +42.9%
Contains more Copper +352.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
9
:
Contains more Vitamin A +13010%
Contains more Vitamin E +62%
Contains more Vitamin C +405%
Contains more Vitamin B2 +84.3%
Contains more Vitamin B3 +103.5%
Contains more Vitamin B5 +100%
Contains more Folate +1085.7%
Contains more Vitamin K +∞%
Contains more Vitamin B6 +40.4%
Equal in Vitamin B1 - 0.15
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 20% 0% 14% 38% 17% 12% 10% 56% 6% 0% 0%
Contains more Vitamin A +13010%
Contains more Vitamin E +62%
Contains more Vitamin C +405%
Contains more Vitamin B2 +84.3%
Contains more Vitamin B3 +103.5%
Contains more Vitamin B5 +100%
Contains more Folate +1085.7%
Contains more Vitamin K +∞%
Contains more Vitamin B6 +40.4%
Equal in Vitamin B1 - 0.15

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rapini Bamboo shoot
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rapini Bamboo shoot Opinion
Net carbs 0.15g 3g Bamboo shoot
Protein 3.17g 2.6g Rapini
Fats 0.49g 0.3g Rapini
Carbs 2.85g 5.2g Bamboo shoot
Calories 22kcal 27kcal Bamboo shoot
Starch g g
Fructose 0.17g g Rapini
Sugar 0.38g 3g Rapini
Fiber 2.7g 2.2g Rapini
Calcium 108mg 13mg Rapini
Iron 2.14mg 0.5mg Rapini
Magnesium 22mg 3mg Rapini
Phosphorus 73mg 59mg Rapini
Potassium 196mg 533mg Bamboo shoot
Sodium 33mg 4mg Bamboo shoot
Zinc 0.77mg 1.1mg Bamboo shoot
Copper 0.042mg 0.19mg Bamboo shoot
Vitamin A 2622IU 20IU Rapini
Vitamin E 1.62mg 1mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.2mg 4mg 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 shoot
Folate 83µg 7µg Rapini
Vitamin B12 0µg 0µg
Vitamin K 224µg 0µg Rapini
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 0.069g Rapini
Monounsaturated Fat 0.026g 0.007g Rapini
Polyunsaturated fat 0.13g 0.134g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Bamboo shoot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
86
Rapini
14
Bamboo shoot
Mineral Summary Score
27
Rapini
24
Bamboo shoot

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
19%
Rapini
16%
Bamboo shoot
Carbohydrates
3%
Rapini
5%
Bamboo shoot
Fats
2%
Rapini
1%
Bamboo shoot

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 vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 29mg)
Which food is cheaper?
Bamboo shoot
Bamboo shoot 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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/nutrients
  2. Bamboo shoot - 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.