Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Mustard Greens Raw
  5. Compare
  6. Mustard Greens Raw vs. Bamboo shoots

Mustard Greens Raw vs. Bamboo shoots — In-Depth Nutrition Comparison

Compare

What are the main differences between mustard Greens Raw and bamboo shoots?

  • Mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, iron, calcium, magnesium, and vitamin E, yet bamboo shoots are richer in zinc and vitamin B1.
  • Mustard Greens Raw' daily need coverage for vitamin K is 215% higher.
  • Mustard Greens Raw have 151 times more vitamin A than bamboo shoots. Mustard Greens Raw have 3024IU of vitamin A, while bamboo shoots have 20IU.

We used Mustard greens, raw and Bamboo shoots, raw types in this comparison.

Infographic

Mustard Greens Raw vs Bamboo shoots 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
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 +966.7%
Contains more CalciumCalcium +784.6%
Contains more IronIron +228%
Contains more SeleniumSelenium +12.5%
Contains more PotassiumPotassium +38.8%
Contains more CopperCopper +15.2%
Contains more ZincZinc +340%
Contains less SodiumSodium -80%
~equal in Phosphorus ~59mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
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 +1650%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin EVitamin E +101%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin B5Vitamin B5 +30.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +71.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B6Vitamin B6 +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Bamboo shoots DV% diff.
Vitamin K 257.5µg 0µg 215%
Vitamin C 70mg 4mg 73%
Vitamin A 151µg 1µg 17%
Iron 1.64mg 0.5mg 14%
Manganese 0.262mg 11%
Calcium 115mg 13mg 10%
Zinc 0.25mg 1.1mg 8%
Vitamin E 2.01mg 1mg 7%
Magnesium 32mg 3mg 7%
Vitamin B1 0.08mg 0.15mg 6%
Vitamin B6 0.18mg 0.24mg 5%
Fiber 3.2g 2.2g 4%
Potassium 384mg 533mg 4%
Copper 0.165mg 0.19mg 3%
Vitamin B2 0.11mg 0.07mg 3%
Vitamin B5 0.21mg 0.161mg 1%
Sodium 20mg 4mg 1%
Folate 12µg 7µg 1%
Polyunsaturated fat 0.038g 0.134g 1%
Vitamin B3 0.8mg 0.6mg 1%
Protein 2.86g 2.6g 1%
Calories 27kcal 27kcal 0%
Fats 0.42g 0.3g 0%
Carbs 4.67g 5.2g 0%
Net carbs 1.47g 3g N/A
Sugar 1.32g 3g N/A
Phosphorus 58mg 59mg 0%
Selenium 0.9µg 0.8µg 0%
Choline 0.5mg 0mg 0%
Saturated fat 0.01g 0.069g 0%
Monounsaturated fat 0.092g 0.007g 0%
Tryptophan 0.027mg 0%
Threonine 0.086mg 0%
Isoleucine 0.088mg 0%
Leucine 0.14mg 0%
Lysine 0.134mg 0%
Methionine 0.03mg 0%
Phenylalanine 0.09mg 0%
Valine 0.106mg 0%
Histidine 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 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 FatsFats +40%
Contains more OtherOther +50%
Contains more CarbsCarbs +11.3%
~equal in Protein ~2.6g
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 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 -85.5%
Contains more Mono. FatMonounsaturated fat +1214.3%
Contains more Poly. FatPolyunsaturated fat +252.6%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.