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Collard Greens vs. Bamboo shoot — In-Depth Nutrition Comparison

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How are Collard Greens and Bamboo shoot different?

  • Collard Greens is richer in Vitamin K, Vitamin A RAE, Vitamin C, Calcium, and Manganese, while Bamboo shoot is higher in Copper, Potassium, Vitamin B1, Vitamin B6, and Zinc.
  • Collard Greens covers your daily need of Vitamin K 339% more than Bamboo shoot.
  • Collard Greens contains 380 times more Vitamin A RAE than Bamboo shoot. Collard Greens contains 380µg of Vitamin A RAE, while Bamboo shoot contains 1µg.

Collards, cooked, boiled, drained, without salt and Bamboo shoots, raw types were used in this article.

Infographic

Collard Greens 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +984.6%
Contains more Iron +126%
Contains more Magnesium +600%
Contains more Manganese +94.7%
Contains more Phosphorus +84.4%
Contains more Potassium +355.6%
Contains less Sodium -73.3%
Contains more Zinc +378.3%
Contains more Copper +272.5%
Contains more Selenium +60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Contains more Calcium +984.6%
Contains more Iron +126%
Contains more Magnesium +600%
Contains more Manganese +94.7%
Contains more Phosphorus +84.4%
Contains more Potassium +355.6%
Contains less Sodium -73.3%
Contains more Zinc +378.3%
Contains more Copper +272.5%
Contains more Selenium +60%

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.
:
Contains more Vitamin A +37900%
Contains more Vitamin C +355%
Contains more Vitamin B2 +51.4%
Contains more Vitamin B5 +35.4%
Contains more Folate +128.6%
Contains more Choline +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +13.6%
Contains more Vitamin B1 +275%
Contains more Vitamin B6 +87.5%
Equal in Vitamin B3 - 0.6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 21% 1017%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 20% 0% 14% 38% 17% 12% 10% 56% 6% 0% 0% 0%
Contains more Vitamin A +37900%
Contains more Vitamin C +355%
Contains more Vitamin B2 +51.4%
Contains more Vitamin B5 +35.4%
Contains more Folate +128.6%
Contains more Choline +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +13.6%
Contains more Vitamin B1 +275%
Contains more Vitamin B6 +87.5%
Equal in Vitamin B3 - 0.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +140%
Contains more Other +21.6%
Equal in Protein - 2.6
Equal in Carbs - 5.2
Equal in Water - 91
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 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 Fats +140%
Contains more Other +21.6%
Equal in Protein - 2.6
Equal in Carbs - 5.2
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -31.9%
Contains more Monounsaturated Fat +271.4%
Contains more Polyunsaturated fat +29.1%
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Contains less Saturated Fat -31.9%
Contains more Monounsaturated Fat +271.4%
Contains more Polyunsaturated fat +29.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Collard Greens Bamboo shoot Opinion
Net carbs 1.65g 3g Bamboo shoot
Protein 2.71g 2.6g Collard Greens
Fats 0.72g 0.3g Collard Greens
Carbs 5.65g 5.2g Collard Greens
Calories 33kcal 27kcal Collard Greens
Sugar 0.4g 3g Collard Greens
Fiber 4g 2.2g Collard Greens
Calcium 141mg 13mg Collard Greens
Iron 1.13mg 0.5mg Collard Greens
Magnesium 21mg 3mg Collard Greens
Phosphorus 32mg 59mg Bamboo shoot
Potassium 117mg 533mg Bamboo shoot
Sodium 15mg 4mg Bamboo shoot
Zinc 0.23mg 1.1mg Bamboo shoot
Copper 0.051mg 0.19mg Bamboo shoot
Manganese 0.51mg 0.262mg Collard Greens
Selenium 0.5µg 0.8µg Bamboo shoot
Vitamin A 7600IU 20IU Collard Greens
Vitamin A RAE 380µg 1µg Collard Greens
Vitamin E 0.88mg 1mg Bamboo shoot
Vitamin C 18.2mg 4mg Collard Greens
Vitamin B1 0.04mg 0.15mg Bamboo shoot
Vitamin B2 0.106mg 0.07mg Collard Greens
Vitamin B3 0.575mg 0.6mg Bamboo shoot
Vitamin B5 0.218mg 0.161mg Collard Greens
Vitamin B6 0.128mg 0.24mg Bamboo shoot
Folate 16µg 7µg Collard Greens
Choline 38.4mg 0mg Collard Greens
Vitamin K 406.6µg 0µg Collard Greens
Tryptophan 0.027mg 0.027mg
Threonine 0.074mg 0.086mg Bamboo shoot
Isoleucine 0.086mg 0.088mg Bamboo shoot
Leucine 0.13mg 0.14mg Bamboo shoot
Lysine 0.101mg 0.134mg Bamboo shoot
Methionine 0.028mg 0.03mg Bamboo shoot
Phenylalanine 0.075mg 0.09mg Bamboo shoot
Valine 0.104mg 0.106mg Bamboo shoot
Histidine 0.04mg 0.042mg Bamboo shoot
Saturated Fat 0.047g 0.069g Collard Greens
Monounsaturated Fat 0.026g 0.007g Collard Greens
Polyunsaturated fat 0.173g 0.134g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Bamboo shoot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
129%
Collard Greens
13%
Bamboo shoot
Minerals Daily Need Coverage Score
22%
Collard Greens
23%
Bamboo shoot

Comparison summary

Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 2.6g)
Which food is lower in Saturated Fat?
Collard Greens
Collard Greens is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 11mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
Which food is richer in vitamins?
?
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

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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.