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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 Iron, Folate, Vitamin C, Vitamin A, Calcium and Manganese, however Bamboo shoot has more Vitamin K, 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 shoot. Rapini has 131µg of Vitamin A, 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
4
:
Contains more Iron +328%
Contains more Calcium +730.8%
Contains more Magnesium +633.3%
Contains more Phosphorus +23.7%
Contains more Potassium +171.9%
Contains more Copper +352.4%
Contains more Zinc +42.9%
Contains less Sodium -87.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 19% 4% 48% 3% 64% 30% 26% 1%
Contains more Iron +328%
Contains more Calcium +730.8%
Contains more Magnesium +633.3%
Contains more Phosphorus +23.7%
Contains more Potassium +171.9%
Contains more Copper +352.4%
Contains more Zinc +42.9%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
9
:
Contains more Vitamin C +405%
Contains more Vitamin A +13010%
Contains more Vitamin E +62%
Contains more Vitamin B2 +84.3%
Contains more Vitamin B3 +103.5%
Contains more Vitamin B5 +100%
Contains more Vitamin K +∞%
Contains more Folate +1085.7%
Contains more Vitamin B6 +40.4%
Equal in Vitamin B1 - 0.15
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 158% 33% 0% 41% 30% 23% 20% 40% 0% 560% 63%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 2% 20% 0% 38% 17% 12% 10% 56% 0% 0% 6%
Contains more Vitamin C +405%
Contains more Vitamin A +13010%
Contains more Vitamin E +62%
Contains more Vitamin B2 +84.3%
Contains more Vitamin B3 +103.5%
Contains more Vitamin B5 +100%
Contains more Vitamin K +∞%
Contains more Folate +1085.7%
Contains more Vitamin B6 +40.4%
Equal in Vitamin B1 - 0.15

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
19%
Rapini
16%
Bamboo shoot
Carbohydrates
3%
Rapini
5%
Bamboo shoot
Fats
2%
Rapini
1%
Bamboo shoot

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Rapini
Rapini contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rapini Bamboo shoot Opinion
Calories 22 27 Bamboo shoot
Protein 3.17 2.6 Rapini
Fats 0.49 0.3 Rapini
Vitamin C 20.2 4 Rapini
Carbs 2.85 5.2 Bamboo shoot
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.5 Rapini
Calcium 108 13 Rapini
Potassium 196 533 Bamboo shoot
Magnesium 22 3 Rapini
Sugars 0.38 3 Rapini
Fiber 2.7 2.2 Rapini
Copper 0.042 0.19 Bamboo shoot
Zinc 0.77 1.1 Bamboo shoot
Starch
Phosphorus 73 59 Rapini
Sodium 33 4 Bamboo shoot
Vitamin A 2622 20 Rapini
Vitamin E 1.62 1 Rapini
Vitamin D 0 0
Vitamin B1 0.162 0.15 Rapini
Vitamin B2 0.129 0.07 Rapini
Vitamin B3 1.221 0.6 Rapini
Vitamin B5 0.322 0.161 Rapini
Vitamin B6 0.171 0.24 Bamboo shoot
Vitamin B12 0 0
Vitamin K 224 0 Rapini
Folate 83 7 Rapini
Trans Fat 0 0
Saturated Fat 0.05 0.069 Rapini
Monounsaturated Fat 0.026 0.007 Rapini
Polyunsaturated fat 0.13 0.134 Bamboo shoot
Tryptophan 0.043 0.027 Rapini
Threonine 0.106 0.086 Rapini
Isoleucine 0.104 0.088 Rapini
Leucine 0.17 0.14 Rapini
Lysine 0.198 0.134 Rapini
Methionine 0.048 0.03 Rapini
Phenylalanine 0.128 0.09 Rapini
Valine 0.153 0.106 Rapini
Histidine 0.066 0.042 Rapini
Fructose 0.17 Rapini

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.