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  6. Kohlrabi vs. Bamboo shoots

Kohlrabi vs. Bamboo shoots — In-Depth Nutrition Comparison

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What are the differences between kohlrabi and bamboo shoots?

  • Kohlrabi is higher in vitamin C and fiber, yet bamboo shoots are higher in zinc, vitamin B1, vitamin B6, copper, potassium, and manganese.
  • Kohlrabi's daily need coverage for vitamin C is 64% more.
  • Kohlrabi has 6 times more magnesium than bamboo shoots. While kohlrabi has 19mg of magnesium, bamboo shoots have only 3mg.
  • The glycemic index of kohlrabi is lower.

We used Kohlrabi, raw and Bamboo shoots, raw types in this article.

Infographic

Kohlrabi vs Bamboo shoots 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
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 +533.3%
Contains more CalciumCalcium +84.6%
Contains more PotassiumPotassium +52.3%
Contains more IronIron +25%
Contains more CopperCopper +47.3%
Contains more ZincZinc +3566.7%
Contains more PhosphorusPhosphorus +28.3%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +88.5%
Contains more SeleniumSelenium +14.3%

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 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
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 +1450%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +128.6%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +108.3%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B3Vitamin B3 +50%
Contains more Vitamin B6Vitamin B6 +60%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.161mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Bamboo shoots DV% diff.
Vitamin C 62mg 4mg 64%
Zinc 0.03mg 1.1mg 10%
Vitamin B1 0.05mg 0.15mg 8%
Copper 0.129mg 0.19mg 7%
Vitamin B6 0.15mg 0.24mg 7%
Fiber 3.6g 2.2g 6%
Potassium 350mg 533mg 5%
Manganese 0.139mg 0.262mg 5%
Magnesium 19mg 3mg 4%
Vitamin B2 0.02mg 0.07mg 4%
Vitamin E 0.48mg 1mg 3%
Folate 16µg 7µg 2%
Protein 1.7g 2.6g 2%
Choline 12.3mg 0mg 2%
Phosphorus 46mg 59mg 2%
Calcium 24mg 13mg 1%
Iron 0.4mg 0.5mg 1%
Polyunsaturated fat 0.048g 0.134g 1%
Sodium 20mg 4mg 1%
Vitamin B3 0.4mg 0.6mg 1%
Calories 27kcal 27kcal 0%
Fats 0.1g 0.3g 0%
Carbs 6.2g 5.2g 0%
Net carbs 2.6g 3g N/A
Sugar 2.6g 3g N/A
Vitamin A 2µg 1µg 0%
Selenium 0.7µg 0.8µg 0%
Vitamin B5 0.165mg 0.161mg 0%
Vitamin K 0.1µg 0µg 0%
Saturated fat 0.013g 0.069g 0%
Monounsaturated fat 0.007g 0.007g 0%
Tryptophan 0.01mg 0.027mg 0%
Threonine 0.049mg 0.086mg 0%
Isoleucine 0.078mg 0.088mg 0%
Leucine 0.067mg 0.14mg 0%
Lysine 0.056mg 0.134mg 0%
Methionine 0.013mg 0.03mg 0%
Phenylalanine 0.039mg 0.09mg 0%
Valine 0.05mg 0.106mg 0%
Histidine 0.019mg 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 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 CarbsCarbs +19.2%
Contains more ProteinProtein +52.9%
Contains more FatsFats +200%
~equal in Water ~91g
~equal in Other ~0.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 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 -81.2%
Contains more Poly. FatPolyunsaturated fat +179.2%
~equal in Monounsaturated fat ~0.007g

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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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.