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  6. Orange vs. Bamboo shoots

Orange vs. Bamboo shoots — In-Depth Nutrition Comparison

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What are the main differences between oranges and bamboo shoots?

  • Oranges are richer in vitamin C and folate, yet bamboo shoots are richer in copper, vitamin B6, potassium, manganese, zinc, phosphorus, vitamin E, and vitamin B1.
  • Oranges' daily need coverage for vitamin C is 55% higher.
  • Oranges have 4 times more folate than bamboo shoots. Oranges have 30µg of folate, while bamboo shoots have 7µg.
  • Bamboo shoots have a lower glycemic index than oranges.

We used Oranges, raw, all commercial varieties and Bamboo shoots, raw types in this comparison.

Infographic

Orange 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.
Orange
Orange
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
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 +233.3%
Contains more CalciumCalcium +207.7%
Contains less SodiumSodium -100%
Contains more PotassiumPotassium +194.5%
Contains more IronIron +400%
Contains more CopperCopper +322.2%
Contains more ZincZinc +1471.4%
Contains more PhosphorusPhosphorus +321.4%
Contains more ManganeseManganese +948%
Contains more SeleniumSelenium +60%

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.
Orange
Orange
5
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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 +1230%
Contains more Vitamin AVitamin A +1000%
Contains more Vitamin B5Vitamin B5 +55.3%
Contains more FolateFolate +328.6%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +455.6%
Contains more Vitamin B1Vitamin B1 +72.4%
Contains more Vitamin B2Vitamin B2 +75%
Contains more Vitamin B3Vitamin B3 +112.8%
Contains more Vitamin B6Vitamin B6 +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Orange Bamboo shoots DV% diff.
Vitamin C 53.2mg 4mg 55%
Copper 0.045mg 0.19mg 16%
Vitamin B6 0.06mg 0.24mg 14%
Manganese 0.025mg 0.262mg 10%
Potassium 181mg 533mg 10%
Zinc 0.07mg 1.1mg 9%
Folate 30µg 7µg 6%
Phosphorus 14mg 59mg 6%
Vitamin E 0.18mg 1mg 5%
Vitamin B1 0.087mg 0.15mg 5%
Iron 0.1mg 0.5mg 5%
Calcium 40mg 13mg 3%
Protein 0.94g 2.6g 3%
Vitamin B2 0.04mg 0.07mg 2%
Magnesium 10mg 3mg 2%
Carbs 11.75g 5.2g 2%
Vitamin B5 0.25mg 0.161mg 2%
Vitamin B3 0.282mg 0.6mg 2%
Choline 8.4mg 0mg 2%
Polyunsaturated fat 0.025g 0.134g 1%
Calories 47kcal 27kcal 1%
Selenium 0.5µg 0.8µg 1%
Vitamin A 11µg 1µg 1%
Fiber 2.4g 2.2g 1%
Fats 0.12g 0.3g 0%
Net carbs 9.35g 3g N/A
Sugar 9.35g 3g N/A
Sodium 0mg 4mg 0%
Saturated fat 0.015g 0.069g 0%
Monounsaturated fat 0.023g 0.007g 0%
Tryptophan 0.009mg 0.027mg 0%
Threonine 0.015mg 0.086mg 0%
Isoleucine 0.025mg 0.088mg 0%
Leucine 0.023mg 0.14mg 0%
Lysine 0.047mg 0.134mg 0%
Methionine 0.02mg 0.03mg 0%
Phenylalanine 0.031mg 0.09mg 0%
Valine 0.04mg 0.106mg 0%
Histidine 0.018mg 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 CarbsCarbs +126%
Contains more ProteinProtein +176.6%
Contains more FatsFats +150%
Contains more OtherOther +104.5%
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
2
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 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 -78.3%
Contains more Mono. FatMonounsaturated fat +228.6%
Contains more Poly. FatPolyunsaturated fat +436%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.