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  6. Kale vs. Bamboo shoot

Kale vs. Bamboo shoot — In-Depth Nutrition Comparison

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Significant differences between Kale and Bamboo shoot

  • Kale has more Vitamin K, Vitamin A RAE, Vitamin C, Manganese, and Calcium, however, Bamboo shoot is richer in Potassium, Vitamin B1, Vitamin B6, and Zinc.
  • Kale covers your daily Vitamin K needs 681% more than Bamboo shoot.
  • Bamboo shoot has 681 times less Vitamin A RAE than Kale. Kale has 681µg of Vitamin A RAE, while Bamboo shoot has 1µg.

Specific food types used in this comparison are Kale, cooked, boiled, drained, without salt and Bamboo shoots, raw.

Infographic

Kale 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kale
Kale
5
:
5
Bamboo shoot
Bamboo shoot
Contains more Calcium +453.8%
Contains more Iron +80%
Contains more Magnesium +500%
Contains more Manganese +58.8%
Contains more Selenium +12.5%
Contains more Phosphorus +110.7%
Contains more Potassium +133.8%
Contains less Sodium -82.6%
Contains more Zinc +358.3%
Contains more Copper +21.8%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Bamboo shoot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Contains more Calcium +453.8%
Contains more Iron +80%
Contains more Magnesium +500%
Contains more Manganese +58.8%
Contains more Selenium +12.5%
Contains more Phosphorus +110.7%
Contains more Potassium +133.8%
Contains less Sodium -82.6%
Contains more Zinc +358.3%
Contains more Copper +21.8%

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.
Kale
Kale
4
:
5
Bamboo shoot
Bamboo shoot
Contains more Vitamin A +68005%
Contains more Vitamin C +925%
Contains more Folate +85.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +17.6%
Contains more Vitamin B1 +183%
Contains more Vitamin B3 +20%
Contains more Vitamin B5 +228.6%
Contains more Vitamin B6 +73.9%
Equal in Vitamin B2 - 0.07
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Bamboo shoot
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 +68005%
Contains more Vitamin C +925%
Contains more Folate +85.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +17.6%
Contains more Vitamin B1 +183%
Contains more Vitamin B3 +20%
Contains more Vitamin B5 +228.6%
Contains more Vitamin B6 +73.9%
Equal in Vitamin B2 - 0.07

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
3
:
2
Bamboo shoot
Bamboo shoot
Contains more Fats +33.3%
Contains more Protein +36.8%
Equal in Carbs - 5.2
Equal in Water - 91
Equal in Other - 0.9
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Bamboo shoot
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 +33.3%
Contains more Protein +36.8%
Equal in Carbs - 5.2
Equal in Water - 91
Equal in Other - 0.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
3
:
0
Bamboo shoot
Bamboo shoot
Contains less Saturated Fat -24.6%
Contains more Monounsaturated Fat +328.6%
Contains more Polyunsaturated fat +44%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Bamboo shoot
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Contains less Saturated Fat -24.6%
Contains more Monounsaturated Fat +328.6%
Contains more Polyunsaturated fat +44%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kale 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 Kale Bamboo shoot Opinion
Net carbs 3.63g 3g Kale
Protein 1.9g 2.6g Bamboo shoot
Fats 0.4g 0.3g Kale
Carbs 5.63g 5.2g Kale
Calories 28kcal 27kcal Kale
Sugar 1.25g 3g Kale
Fiber 2g 2.2g Bamboo shoot
Calcium 72mg 13mg Kale
Iron 0.9mg 0.5mg Kale
Magnesium 18mg 3mg Kale
Phosphorus 28mg 59mg Bamboo shoot
Potassium 228mg 533mg Bamboo shoot
Sodium 23mg 4mg Bamboo shoot
Zinc 0.24mg 1.1mg Bamboo shoot
Copper 0.156mg 0.19mg Bamboo shoot
Manganese 0.416mg 0.262mg Kale
Selenium 0.9µg 0.8µg Kale
Vitamin A 13621IU 20IU Kale
Vitamin A RAE 681µg 1µg Kale
Vitamin E 0.85mg 1mg Bamboo shoot
Vitamin C 41mg 4mg Kale
Vitamin B1 0.053mg 0.15mg Bamboo shoot
Vitamin B2 0.07mg 0.07mg
Vitamin B3 0.5mg 0.6mg Bamboo shoot
Vitamin B5 0.049mg 0.161mg Bamboo shoot
Vitamin B6 0.138mg 0.24mg Bamboo shoot
Folate 13µg 7µg Kale
Vitamin K 817µg 0µg Kale
Tryptophan 0.023mg 0.027mg Bamboo shoot
Threonine 0.085mg 0.086mg Bamboo shoot
Isoleucine 0.114mg 0.088mg Kale
Leucine 0.133mg 0.14mg Bamboo shoot
Lysine 0.114mg 0.134mg Bamboo shoot
Methionine 0.018mg 0.03mg Bamboo shoot
Phenylalanine 0.097mg 0.09mg Kale
Valine 0.104mg 0.106mg Bamboo shoot
Histidine 0.04mg 0.042mg Bamboo shoot
Saturated Fat 0.052g 0.069g Kale
Monounsaturated Fat 0.03g 0.007g Kale
Polyunsaturated fat 0.193g 0.134g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale 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
258%
Kale
14%
Bamboo shoot
Minerals Daily Need Coverage Score
22%
Kale
23%
Bamboo shoot

Comparison summary

Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 1.75g)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 19mg)
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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.