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  6. Chard raw vs. Bamboo shoots

Chard raw vs. Bamboo shoots — In-Depth Nutrition Comparison

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Summary of differences between chard raw and bamboo shoots

  • Chard raw has more vitamin K, vitamin A, vitamin C, magnesium, iron, and vitamin E; however, bamboo shoots are higher in vitamin B6, vitamin B1, and zinc.
  • Chard raw covers your daily need for vitamin K, 692% more than bamboo shoots.
  • Chard raw has 306 times more vitamin A than bamboo shoots. While chard raw has 6116IU of vitamin A, bamboo shoots have only 20IU.
  • Bamboo shoots have less sodium.

These are the specific foods used in this comparison Chard, swiss, raw and Bamboo shoots, raw.

Infographic

Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
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 +2600%
Contains more CalciumCalcium +292.3%
Contains more IronIron +260%
Contains more ManganeseManganese +39.7%
Contains more SeleniumSelenium +12.5%
Contains more PotassiumPotassium +40.6%
Contains more ZincZinc +205.6%
Contains more PhosphorusPhosphorus +28.3%
Contains less SodiumSodium -98.1%
~equal in Copper ~0.19mg

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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 +650%
Contains more Vitamin AVitamin A +30500%
Contains more Vitamin EVitamin E +89%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B3Vitamin B3 +50%
Contains more Vitamin B6Vitamin B6 +142.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.161mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Bamboo shoots DV% diff.
Vitamin K 830µg 0µg 692%
Vitamin A 306µg 1µg 34%
Vitamin C 30mg 4mg 29%
Magnesium 81mg 3mg 19%
Iron 1.8mg 0.5mg 16%
Vitamin B6 0.099mg 0.24mg 11%
Sodium 213mg 4mg 9%
Vitamin B1 0.04mg 0.15mg 9%
Zinc 0.36mg 1.1mg 7%
Vitamin E 1.89mg 1mg 6%
Potassium 379mg 533mg 5%
Manganese 0.366mg 0.262mg 5%
Calcium 51mg 13mg 4%
Choline 18mg 0mg 3%
Vitamin B2 0.09mg 0.07mg 2%
Fiber 1.6g 2.2g 2%
Phosphorus 46mg 59mg 2%
Folate 14µg 7µg 2%
Protein 1.8g 2.6g 2%
Copper 0.179mg 0.19mg 1%
Vitamin B3 0.4mg 0.6mg 1%
Calories 19kcal 27kcal 0%
Fats 0.2g 0.3g 0%
Carbs 3.74g 5.2g 0%
Net carbs 2.14g 3g N/A
Sugar 1.1g 3g N/A
Selenium 0.9µg 0.8µg 0%
Vitamin B5 0.172mg 0.161mg 0%
Saturated fat 0.03g 0.069g 0%
Monounsaturated fat 0.04g 0.007g 0%
Polyunsaturated fat 0.07g 0.134g 0%
Tryptophan 0.017mg 0.027mg 0%
Threonine 0.083mg 0.086mg 0%
Isoleucine 0.147mg 0.088mg 0%
Leucine 0.13mg 0.14mg 0%
Lysine 0.099mg 0.134mg 0%
Methionine 0.019mg 0.03mg 0%
Phenylalanine 0.11mg 0.09mg 0%
Valine 0.11mg 0.106mg 0%
Histidine 0.036mg 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 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 OtherOther +77.8%
Contains more ProteinProtein +44.4%
Contains more FatsFats +50%
Contains more CarbsCarbs +39%
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 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 -56.5%
Contains more Mono. FatMonounsaturated fat +471.4%
Contains more Poly. FatPolyunsaturated fat +91.4%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.