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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 K, Vitamin A, 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 of Vitamin K 117% more than Bamboo shoots.
  • Red leaf lettuce has 375 times more Vitamin A than Bamboo shoots. While Red leaf lettuce has 375µg of Vitamin A, Bamboo shoots have only 1µg.

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
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 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% 450% 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% 1.2% 20% 0% 38% 16% 11% 9.7% 55% 0% 0% 5.3% 0%
Contains more Vitamin AVitamin A +37360%
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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Bamboo shoots Opinion
Calories 16kcal 27kcal Bamboo shoots
Protein 1.33g 2.6g Bamboo shoots
Fats 0.22g 0.3g Bamboo shoots
Vitamin C 3.7mg 4mg Bamboo shoots
Net carbs 1.36g 3g Bamboo shoots
Carbs 2.26g 5.2g Bamboo shoots
Magnesium 12mg 3mg Red leaf lettuce
Calcium 33mg 13mg Red leaf lettuce
Potassium 187mg 533mg Bamboo shoots
Iron 1.2mg 0.5mg Red leaf lettuce
Sugar 0.48g 3g Red leaf lettuce
Fiber 0.9g 2.2g Bamboo shoots
Copper 0.028mg 0.19mg Bamboo shoots
Zinc 0.2mg 1.1mg Bamboo shoots
Phosphorus 28mg 59mg Bamboo shoots
Sodium 25mg 4mg Bamboo shoots
Vitamin A 7492IU 20IU Red leaf lettuce
Vitamin A 375µg 1µg Red leaf lettuce
Vitamin E 0.15mg 1mg Bamboo shoots
Manganese 0.203mg 0.262mg Bamboo shoots
Selenium 1.5µg 0.8µg Red leaf lettuce
Vitamin B1 0.064mg 0.15mg Bamboo shoots
Vitamin B2 0.077mg 0.07mg Red leaf lettuce
Vitamin B3 0.321mg 0.6mg Bamboo shoots
Vitamin B5 0.144mg 0.161mg Bamboo shoots
Vitamin B6 0.1mg 0.24mg Bamboo shoots
Vitamin K 140.3µg 0µg Red leaf lettuce
Folate 36µg 7µg Red leaf lettuce
Choline 11.8mg 0mg Red leaf lettuce
Saturated Fat 0.017g 0.069g Red leaf lettuce
Monounsaturated Fat 0.005g 0.007g Bamboo shoots
Polyunsaturated fat 0.072g 0.134g Bamboo shoots
Tryptophan 0.022mg 0.027mg Bamboo shoots
Threonine 0.048mg 0.086mg Bamboo shoots
Isoleucine 0.038mg 0.088mg Bamboo shoots
Leucine 0.07mg 0.14mg Bamboo shoots
Lysine 0.045mg 0.134mg Bamboo shoots
Methionine 0.016mg 0.03mg Bamboo shoots
Phenylalanine 0.067mg 0.09mg Bamboo shoots
Valine 0.048mg 0.106mg Bamboo shoots
Histidine 0.019mg 0.042mg Bamboo shoots
Fructose 0.28g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Bamboo shoots
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
71%
Red leaf lettuce
13%
Bamboo shoots
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
23%
Bamboo shoots

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 2.52g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.052g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Bamboo shoots
Bamboo shoots contains less Sodium (difference - 21mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
Which food is richer in vitamins?
?
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. 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.