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  6. Lettuce vs. Bamboo shoots

Lettuce vs. Bamboo shoots — In-Depth Nutrition Comparison

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How are lettuce and bamboo shoots different?

  • Lettuce is higher in vitamin A, vitamin K, folate, and vitamin C; however, bamboo shoots are richer in copper, vitamin B6, potassium, zinc, vitamin B1, and vitamin E.
  • Daily need coverage for vitamin A for lettuce is 148% higher.

Lettuce, green leaf, raw and Bamboo shoots, raw are the varieties used in this article.

Infographic

Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
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 +333.3%
Contains more CalciumCalcium +176.9%
Contains more IronIron +72%
Contains more PotassiumPotassium +174.7%
Contains more CopperCopper +555.2%
Contains more ZincZinc +511.1%
Contains more PhosphorusPhosphorus +103.4%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +33.3%
~equal in Manganese ~0.262mg

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
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 +130%
Contains more Vitamin AVitamin A +36900%
Contains more Vitamin B2Vitamin B2 +14.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +442.9%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +354.5%
Contains more Vitamin B1Vitamin B1 +114.3%
Contains more Vitamin B3Vitamin B3 +60%
Contains more Vitamin B5Vitamin B5 +20.1%
Contains more Vitamin B6Vitamin B6 +166.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lettuce Bamboo shoots DV% diff.
Vitamin K 126.3µg 0µg 105%
Vitamin A 370µg 1µg 41%
Copper 0.029mg 0.19mg 18%
Vitamin B6 0.09mg 0.24mg 12%
Potassium 194mg 533mg 10%
Zinc 0.18mg 1.1mg 8%
Folate 38µg 7µg 8%
Vitamin B1 0.07mg 0.15mg 7%
Vitamin C 9.2mg 4mg 6%
Iron 0.86mg 0.5mg 5%
Vitamin E 0.22mg 1mg 5%
Fiber 1.3g 2.2g 4%
Phosphorus 29mg 59mg 4%
Calcium 36mg 13mg 2%
Protein 1.36g 2.6g 2%
Magnesium 13mg 3mg 2%
Choline 13.6mg 0mg 2%
Vitamin B5 0.134mg 0.161mg 1%
Vitamin B3 0.375mg 0.6mg 1%
Vitamin B2 0.08mg 0.07mg 1%
Calories 15kcal 27kcal 1%
Fructose 0.43g 1%
Manganese 0.25mg 0.262mg 1%
Sodium 28mg 4mg 1%
Carbs 2.87g 5.2g 1%
Fats 0.15g 0.3g 0%
Net carbs 1.57g 3g N/A
Sugar 0.78g 3g N/A
Selenium 0.6µg 0.8µg 0%
Saturated fat 0.02g 0.069g 0%
Monounsaturated fat 0.006g 0.007g 0%
Polyunsaturated fat 0.082g 0.134g 0%
Tryptophan 0.009mg 0.027mg 0%
Threonine 0.059mg 0.086mg 0%
Isoleucine 0.084mg 0.088mg 0%
Leucine 0.079mg 0.14mg 0%
Lysine 0.084mg 0.134mg 0%
Methionine 0.016mg 0.03mg 0%
Phenylalanine 0.055mg 0.09mg 0%
Valine 0.07mg 0.106mg 0%
Histidine 0.022mg 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 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 ProteinProtein +91.2%
Contains more FatsFats +100%
Contains more CarbsCarbs +81.2%
Contains more OtherOther +40.6%
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 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 -71%
Contains more Mono. FatMonounsaturated fat +16.7%
Contains more Poly. FatPolyunsaturated fat +63.4%

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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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.