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Kohlrabi vs Bamboo shoot - In-Depth Nutrition Comparison

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What are the differences between Kohlrabi and Bamboo shoot?

  • Kohlrabi is higher in Vitamin C, and Fiber, yet Bamboo shoot is 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 shoot. While Kohlrabi has 19mg of Magnesium, Bamboo shoot has only 3mg.

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

Infographic

Kohlrabi 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
Contains more Calcium +84.6%
Contains more Magnesium +533.3%
Contains more Iron +25%
Contains more Potassium +52.3%
Contains more Copper +47.3%
Contains more Zinc +3566.7%
Contains more Phosphorus +28.3%
Contains less Sodium -80%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 31% 14% 43% 1% 20% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 19% 4% 48% 3% 64% 30% 26% 1%
Contains more Calcium +84.6%
Contains more Magnesium +533.3%
Contains more Iron +25%
Contains more Potassium +52.3%
Contains more Copper +47.3%
Contains more Zinc +3566.7%
Contains more Phosphorus +28.3%
Contains less Sodium -80%

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
:
Contains more Vitamin C +1450%
Contains more Vitamin A +80%
Contains more Vitamin K +∞%
Contains more Folate +128.6%
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +250%
Contains more Vitamin B3 +50%
Contains more Vitamin B6 +60%
Equal in Vitamin B5 - 0.161
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 207% 3% 10% 0% 13% 5% 8% 10% 35% 0% 1% 12%
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 +1450%
Contains more Vitamin A +80%
Contains more Vitamin K +∞%
Contains more Folate +128.6%
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +250%
Contains more Vitamin B3 +50%
Contains more Vitamin B6 +60%
Equal in Vitamin B5 - 0.161

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
25
Kohlrabi
14
Bamboo shoot
Mineral Summary Score
17
Kohlrabi
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 food.
Protein
10%
Kohlrabi
16%
Bamboo shoot
Carbohydrates
6%
Kohlrabi
5%
Bamboo shoot
Fats
0%
Kohlrabi
1%
Bamboo shoot

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kohlrabi Bamboo shoot
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 0.4g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.056g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 12)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 16mg)
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Kohlrabi Bamboo shoot Opinion
Calories 27 27
Protein 1.7 2.6 Bamboo shoot
Fats 0.1 0.3 Bamboo shoot
Vitamin C 62 4 Kohlrabi
Net carbs 2.5999999046325684 3 Bamboo shoot
Carbs 6.2 5.2 Kohlrabi
Cholesterol 0 0
Vitamin D 0 0
Iron 0.4 0.5 Bamboo shoot
Calcium 24 13 Kohlrabi
Potassium 350 533 Bamboo shoot
Magnesium 19 3 Kohlrabi
Sugar 2.6 3 Kohlrabi
Fiber 3.6 2.2 Kohlrabi
Copper 0.129 0.19 Bamboo shoot
Zinc 0.03 1.1 Bamboo shoot
Starch
Phosphorus 46 59 Bamboo shoot
Sodium 20 4 Bamboo shoot
Vitamin A 36 20 Kohlrabi
Vitamin E 0.48 1 Bamboo shoot
Vitamin D 0 0
Vitamin B1 0.05 0.15 Bamboo shoot
Vitamin B2 0.02 0.07 Bamboo shoot
Vitamin B3 0.4 0.6 Bamboo shoot
Vitamin B5 0.165 0.161 Kohlrabi
Vitamin B6 0.15 0.24 Bamboo shoot
Vitamin B12 0 0
Vitamin K 0.1 0 Kohlrabi
Folate 16 7 Kohlrabi
Trans Fat 0 0
Saturated Fat 0.013 0.069 Kohlrabi
Monounsaturated Fat 0.007 0.007
Polyunsaturated fat 0.048 0.134 Bamboo shoot
Tryptophan 0.01 0.027 Bamboo shoot
Threonine 0.049 0.086 Bamboo shoot
Isoleucine 0.078 0.088 Bamboo shoot
Leucine 0.067 0.14 Bamboo shoot
Lysine 0.056 0.134 Bamboo shoot
Methionine 0.013 0.03 Bamboo shoot
Phenylalanine 0.039 0.09 Bamboo shoot
Valine 0.05 0.106 Bamboo shoot
Histidine 0.019 0.042 Bamboo shoot
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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