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

Okra vs. Bamboo shoot — In-Depth Nutrition Comparison

Compare

The main differences between Okra and Bamboo shoot

  • Okra is richer in Vitamin K, Manganese, Vitamin C, Folate, Magnesium, and Calcium, yet Bamboo shoot is richer in Copper, and Potassium.
  • Daily need coverage for Vitamin K from Okra is 26% higher.
  • Okra contains 19 times more Magnesium than Bamboo shoot. Okra contains 57mg of Magnesium, while Bamboo shoot contains 3mg.

Food types used in this article are Okra, raw and Bamboo shoots, raw.

Infographic

Okra vs Bamboo shoot 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.
Okra
Okra
5
:
5
Bamboo shoot
Bamboo shoot
Contains more Calcium +530.8%
Contains more Iron +24%
Contains more Magnesium +1800%
Contains more Manganese +200.8%
Contains more Potassium +78.3%
Contains less Sodium -42.9%
Contains more Zinc +89.7%
Contains more Copper +74.3%
Contains more Selenium +14.3%
Equal in Phosphorus - 59
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Bamboo shoot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Contains more Calcium +530.8%
Contains more Iron +24%
Contains more Magnesium +1800%
Contains more Manganese +200.8%
Contains more Potassium +78.3%
Contains less Sodium -42.9%
Contains more Zinc +89.7%
Contains more Copper +74.3%
Contains more Selenium +14.3%
Equal in Phosphorus - 59

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.
Okra
Okra
7
:
3
Bamboo shoot
Bamboo shoot
Contains more Vitamin A +3480%
Contains more Vitamin C +475%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B5 +52.2%
Contains more Folate +757.1%
Contains more Vitamin K +∞%
Contains more Vitamin E +270.4%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B6 +11.6%
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Bamboo shoot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 20% 0% 14% 38% 17% 12% 10% 56% 6% 0% 0%
Contains more Vitamin A +3480%
Contains more Vitamin C +475%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B5 +52.2%
Contains more Folate +757.1%
Contains more Vitamin K +∞%
Contains more Vitamin E +270.4%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B6 +11.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
1
:
4
Bamboo shoot
Bamboo shoot
Contains more Carbs +43.3%
Contains more Protein +34.7%
Contains more Fats +57.9%
Equal in Water - 91
Equal in Other - 0.9
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Bamboo shoot
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Contains more Carbs +43.3%
Contains more Protein +34.7%
Contains more Fats +57.9%
Equal in Water - 91
Equal in Other - 0.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
2
:
1
Bamboo shoot
Bamboo shoot
Contains less Saturated Fat -62.3%
Contains more Monounsaturated Fat +142.9%
Contains more Polyunsaturated fat +396.3%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Bamboo shoot
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Contains less Saturated Fat -62.3%
Contains more Monounsaturated Fat +142.9%
Contains more Polyunsaturated fat +396.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra Bamboo shoot
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Okra Bamboo shoot Opinion
Net carbs 4.25g 3g Okra
Protein 1.93g 2.6g Bamboo shoot
Fats 0.19g 0.3g Bamboo shoot
Carbs 7.45g 5.2g Okra
Calories 33kcal 27kcal Okra
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g 3g Okra
Fiber 3.2g 2.2g Okra
Calcium 82mg 13mg Okra
Iron 0.62mg 0.5mg Okra
Magnesium 57mg 3mg Okra
Phosphorus 61mg 59mg Okra
Potassium 299mg 533mg Bamboo shoot
Sodium 7mg 4mg Bamboo shoot
Zinc 0.58mg 1.1mg Bamboo shoot
Copper 0.109mg 0.19mg Bamboo shoot
Manganese 0.788mg 0.262mg Okra
Selenium 0.7µg 0.8µg Bamboo shoot
Vitamin A 716IU 20IU Okra
Vitamin A RAE 36µg 1µg Okra
Vitamin E 0.27mg 1mg Bamboo shoot
Vitamin C 23mg 4mg Okra
Vitamin B1 0.2mg 0.15mg Okra
Vitamin B2 0.06mg 0.07mg Bamboo shoot
Vitamin B3 1mg 0.6mg Okra
Vitamin B5 0.245mg 0.161mg Okra
Vitamin B6 0.215mg 0.24mg Bamboo shoot
Folate 60µg 7µg Okra
Vitamin K 31.3µg 0µg Okra
Tryptophan 0.017mg 0.027mg Bamboo shoot
Threonine 0.065mg 0.086mg Bamboo shoot
Isoleucine 0.069mg 0.088mg Bamboo shoot
Leucine 0.105mg 0.14mg Bamboo shoot
Lysine 0.081mg 0.134mg Bamboo shoot
Methionine 0.021mg 0.03mg Bamboo shoot
Phenylalanine 0.065mg 0.09mg Bamboo shoot
Valine 0.091mg 0.106mg Bamboo shoot
Histidine 0.031mg 0.042mg Bamboo shoot
Saturated Fat 0.026g 0.069g Okra
Monounsaturated Fat 0.017g 0.007g Okra
Polyunsaturated fat 0.027g 0.134g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Bamboo shoot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Okra
Okra vs Cucumber
Cucumber
Okra
Okra vs Eggplant
Eggplant
Okra
Okra vs Tomato
Tomato
Bamboo shoot
Bamboo shoot vs Garden asparagus
Garden asparagus
Bamboo shoot
Bamboo shoot vs Artichoke
Artichoke
Bamboo shoot
Bamboo shoot vs Broccoli
Broccoli

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Okra
14%
Bamboo shoot
Minerals Daily Need Coverage Score
30%
Okra
23%
Bamboo shoot

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 1.52g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.043g)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Bamboo shoot
Bamboo shoot is lower in glycemic index (difference - 32)
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $1)
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.

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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.