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  6. Red leaf lettuce vs. Bamboo shoots

Red leaf lettuce vs. Bamboo shoots — In-Depth Nutrition Comparison

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Summary of differences between red leaf lettuce and bamboo shoots

  • Red leaf lettuce has more vitamin A, vitamin K, iron, and folate; however, bamboo shoots are higher in copper, vitamin B6, potassium, zinc, vitamin B1, and vitamin E.
  • Red leaf lettuce covers your daily need for vitamin A, 149% more than bamboo shoots.

These are the specific foods used in this comparison Lettuce, red leaf, raw and Bamboo shoots, raw.

Infographic

Red leaf lettuce 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 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
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 +300%
Contains more CalciumCalcium +153.8%
Contains more IronIron +140%
Contains more SeleniumSelenium +87.5%
Contains more PotassiumPotassium +185%
Contains more CopperCopper +578.6%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +110.7%
Contains less SodiumSodium -84%
Contains more ManganeseManganese +29.1%

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 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
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 AVitamin A +37400%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +414.3%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin B1Vitamin B1 +134.4%
Contains more Vitamin B3Vitamin B3 +86.9%
Contains more Vitamin B5Vitamin B5 +11.8%
Contains more Vitamin B6Vitamin B6 +140%
~equal in Vitamin C ~4mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.07mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Bamboo shoots DV% diff.
Vitamin K 140.3µg 0µg 117%
Vitamin A 375µg 1µg 42%
Copper 0.028mg 0.19mg 18%
Vitamin B6 0.1mg 0.24mg 11%
Potassium 187mg 533mg 10%
Iron 1.2mg 0.5mg 9%
Zinc 0.2mg 1.1mg 8%
Vitamin B1 0.064mg 0.15mg 7%
Folate 36µg 7µg 7%
Vitamin E 0.15mg 1mg 6%
Fiber 0.9g 2.2g 5%
Phosphorus 28mg 59mg 4%
Protein 1.33g 2.6g 3%
Manganese 0.203mg 0.262mg 3%
Calcium 33mg 13mg 2%
Vitamin B3 0.321mg 0.6mg 2%
Magnesium 12mg 3mg 2%
Choline 11.8mg 0mg 2%
Vitamin B2 0.077mg 0.07mg 1%
Calories 16kcal 27kcal 1%
Selenium 1.5µg 0.8µg 1%
Sodium 25mg 4mg 1%
Carbs 2.26g 5.2g 1%
Fats 0.22g 0.3g 0%
Vitamin C 3.7mg 4mg 0%
Net carbs 1.36g 3g N/A
Sugar 0.48g 3g N/A
Vitamin B5 0.144mg 0.161mg 0%
Saturated fat 0.017g 0.069g 0%
Monounsaturated fat 0.005g 0.007g 0%
Polyunsaturated fat 0.072g 0.134g 0%
Tryptophan 0.022mg 0.027mg 0%
Threonine 0.048mg 0.086mg 0%
Isoleucine 0.038mg 0.088mg 0%
Leucine 0.07mg 0.14mg 0%
Lysine 0.045mg 0.134mg 0%
Methionine 0.016mg 0.03mg 0%
Phenylalanine 0.067mg 0.09mg 0%
Valine 0.048mg 0.106mg 0%
Histidine 0.019mg 0.042mg 0%
Fructose 0.28g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 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 +95.5%
Contains more FatsFats +36.4%
Contains more CarbsCarbs +130.1%
Contains more OtherOther +63.6%
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 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 -75.4%
Contains more Mono. FatMonounsaturated fat +40%
Contains more Poly. FatPolyunsaturated fat +86.1%

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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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.