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  6. Marrow-stem Kale vs. Bamboo shoots

Marrow-stem Kale vs. Bamboo shoots — In-Depth Nutrition Comparison

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What are the differences between marrow-stem Kale and bamboo shoots?

  • Marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, calcium, manganese, and vitamin E, yet bamboo shoots are higher in copper, potassium, and zinc.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% more.
  • Marrow-stem Kale has 251 times more vitamin A than bamboo shoots. While marrow-stem Kale has 5019IU of vitamin A, bamboo shoots have only 20IU.

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

Infographic

Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
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 +800%
Contains more CalciumCalcium +1684.6%
Contains more ManganeseManganese +151.1%
Contains more SeleniumSelenium +62.5%
Contains more PotassiumPotassium +150.2%
Contains more CopperCopper +313%
Contains more ZincZinc +423.8%
Contains more PhosphorusPhosphorus +136%
Contains less SodiumSodium -76.5%
~equal in Iron ~0.5mg

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
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 +782.5%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin EVitamin E +126%
Contains more Vitamin B2Vitamin B2 +85.7%
Contains more Vitamin B3Vitamin B3 +23.7%
Contains more Vitamin B5Vitamin B5 +65.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1742.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +177.8%
Contains more Vitamin B6Vitamin B6 +45.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Bamboo shoots DV% diff.
Vitamin K 437.1µg 0µg 364%
Vitamin C 35.3mg 4mg 35%
Folate 129µg 7µg 31%
Vitamin A 251µg 1µg 28%
Calcium 232mg 13mg 22%
Manganese 0.658mg 0.262mg 17%
Copper 0.046mg 0.19mg 16%
Potassium 213mg 533mg 9%
Vitamin B1 0.054mg 0.15mg 8%
Vitamin E 2.26mg 1mg 8%
Zinc 0.21mg 1.1mg 8%
Fiber 4g 2.2g 7%
Vitamin B6 0.165mg 0.24mg 6%
Magnesium 27mg 3mg 6%
Phosphorus 25mg 59mg 5%
Vitamin B2 0.13mg 0.07mg 5%
Choline 23.2mg 0mg 4%
Vitamin B5 0.267mg 0.161mg 2%
Vitamin B3 0.742mg 0.6mg 1%
Sodium 17mg 4mg 1%
Selenium 1.3µg 0.8µg 1%
Protein 3.02g 2.6g 1%
Calories 32kcal 27kcal 0%
Fats 0.61g 0.3g 0%
Carbs 5.42g 5.2g 0%
Net carbs 1.42g 3g N/A
Iron 0.47mg 0.5mg 0%
Sugar 0.46g 3g N/A
Saturated fat 0.055g 0.069g 0%
Monounsaturated fat 0.03g 0.007g 0%
Polyunsaturated fat 0.201g 0.134g 0%
Tryptophan 0.031mg 0.027mg 0%
Threonine 0.086mg 0.086mg 0%
Isoleucine 0.1mg 0.088mg 0%
Leucine 0.151mg 0.14mg 0%
Lysine 0.117mg 0.134mg 0%
Methionine 0.033mg 0.03mg 0%
Phenylalanine 0.087mg 0.09mg 0%
Valine 0.12mg 0.106mg 0%
Histidine 0.047mg 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 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 +16.2%
Contains more FatsFats +103.3%
Contains more OtherOther +47.8%
~equal in Carbs ~5.2g
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 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 -20.3%
Contains more Mono. FatMonounsaturated fat +328.6%
Contains more Poly. FatPolyunsaturated fat +50%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.