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  6. Bran raw vs. Bamboo shoots

Bran raw vs. Bamboo shoots — In-Depth Nutrition Comparison

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How are bran raw and bamboo shoots different?

  • Bran raw has more manganese, phosphorus, vitamin B1, selenium, iron, magnesium, fiber, vitamin B5, copper, and zinc than bamboo shoots.
  • Daily need coverage for manganese for bran raw is 233% higher.
  • Bran raw contains 78 times more magnesium than bamboo shoots. While bran raw contains 235mg of magnesium, bamboo shoots contain only 3mg.
  • Bamboo shoots have a lower glycemic index (32) than bran raw (56).

Oat bran, raw and Bamboo shoots, raw are the varieties used in this article.

Infographic

Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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 +7733.3%
Contains more CalciumCalcium +346.2%
Contains more IronIron +982%
Contains more CopperCopper +112.1%
Contains more ZincZinc +182.7%
Contains more PhosphorusPhosphorus +1144.1%
Contains more ManganeseManganese +2048.9%
Contains more SeleniumSelenium +5550%
~equal in Potassium ~533mg
~equal in Sodium ~4mg

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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 B1Vitamin B1 +680%
Contains more Vitamin B2Vitamin B2 +214.3%
Contains more Vitamin B3Vitamin B3 +55.7%
Contains more Vitamin B5Vitamin B5 +828%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +642.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +45.5%
~equal in Vitamin E ~1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Bamboo shoots DV% diff.
Manganese 5.63mg 0.262mg 233%
Phosphorus 734mg 59mg 96%
Vitamin B1 1.17mg 0.15mg 85%
Selenium 45.2µg 0.8µg 81%
Iron 5.41mg 0.5mg 61%
Magnesium 235mg 3mg 55%
Fiber 15.4g 2.2g 53%
Protein 17.3g 2.6g 29%
Vitamin B5 1.494mg 0.161mg 27%
Copper 0.403mg 0.19mg 24%
Carbs 66.22g 5.2g 20%
Polyunsaturated fat 2.766g 0.134g 18%
Zinc 3.11mg 1.1mg 18%
Vitamin B2 0.22mg 0.07mg 12%
Folate 52µg 7µg 11%
Calories 246kcal 27kcal 11%
Fats 7.03g 0.3g 10%
Saturated fat 1.328g 0.069g 6%
Monounsaturated fat 2.376g 0.007g 6%
Vitamin B6 0.165mg 0.24mg 6%
Choline 32.2mg 0mg 6%
Calcium 58mg 13mg 5%
Vitamin C 0mg 4mg 4%
Vitamin K 3.2µg 0µg 3%
Vitamin B3 0.934mg 0.6mg 2%
Potassium 566mg 533mg 1%
Net carbs 50.82g 3g N/A
Sugar 1.45g 3g N/A
Sodium 4mg 4mg 0%
Vitamin A 0µg 1µg 0%
Vitamin E 1.01mg 1mg 0%
Tryptophan 0.335mg 0.027mg 0%
Threonine 0.502mg 0.086mg 0%
Isoleucine 0.668mg 0.088mg 0%
Leucine 1.374mg 0.14mg 0%
Lysine 0.76mg 0.134mg 0%
Methionine 0.335mg 0.03mg 0%
Phenylalanine 0.908mg 0.09mg 0%
Valine 0.964mg 0.106mg 0%
Histidine 0.41mg 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 +565.4%
Contains more FatsFats +2243.3%
Contains more CarbsCarbs +1173.5%
Contains more OtherOther +222.2%
Contains more WaterWater +1289.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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 more Mono. FatMonounsaturated fat +33842.9%
Contains more Poly. FatPolyunsaturated fat +1964.2%
Contains less Sat. FatSaturated fat -94.8%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.