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  6. Brown rice vs. Bamboo shoots

Brown rice vs. Bamboo shoots — In-Depth Nutrition Comparison

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Summary of differences between brown rice and bamboo shoots

  • Brown rice has more manganese, vitamin B3, selenium, magnesium, and phosphorus; however, bamboo shoots are higher in potassium, copper, vitamin B6, and vitamin E.
  • Brown rice covers your daily need for manganese, 31% more than bamboo shoots.
  • Brown rice has 13 times more magnesium than bamboo shoots. While brown rice has 39mg of magnesium, bamboo shoots have only 3mg.
  • The glycemic index of brown rice is higher.

These are the specific foods used in this comparison Rice, brown, long-grain, cooked and Bamboo shoots, raw.

Infographic

Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 +1200%
Contains more IronIron +12%
Contains more PhosphorusPhosphorus +74.6%
Contains more ManganeseManganese +271.8%
Contains more SeleniumSelenium +625%
Contains more CalciumCalcium +333.3%
Contains more PotassiumPotassium +519.8%
Contains more CopperCopper +79.2%
Contains more ZincZinc +54.9%
~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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 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 13% 0.33% 20% 0% 38% 16% 11% 9.7% 55% 0% 0% 5.3% 0%
Contains more Vitamin B1Vitamin B1 +18.7%
Contains more Vitamin B3Vitamin B3 +326.8%
Contains more Vitamin B5Vitamin B5 +136%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +488.2%
Contains more Vitamin B6Vitamin B6 +95.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.07mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Bamboo shoots DV% diff.
Manganese 0.974mg 0.262mg 31%
Potassium 86mg 533mg 13%
Vitamin B3 2.561mg 0.6mg 12%
Starch 24.79g 10%
Magnesium 39mg 3mg 9%
Vitamin B6 0.123mg 0.24mg 9%
Selenium 5.8µg 0.8µg 9%
Copper 0.106mg 0.19mg 9%
Carbs 25.58g 5.2g 7%
Vitamin E 0.17mg 1mg 6%
Phosphorus 103mg 59mg 6%
Calories 123kcal 27kcal 5%
Vitamin C 0mg 4mg 4%
Vitamin B5 0.38mg 0.161mg 4%
Zinc 0.71mg 1.1mg 4%
Polyunsaturated fat 0.366g 0.134g 2%
Choline 9.2mg 0mg 2%
Vitamin B1 0.178mg 0.15mg 2%
Fiber 1.6g 2.2g 2%
Monounsaturated fat 0.369g 0.007g 1%
Saturated fat 0.26g 0.069g 1%
Fats 0.97g 0.3g 1%
Iron 0.56mg 0.5mg 1%
Calcium 3mg 13mg 1%
Folate 9µg 7µg 1%
Protein 2.74g 2.6g 0%
Net carbs 23.98g 3g N/A
Sugar 0.24g 3g N/A
Sodium 4mg 4mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B2 0.069mg 0.07mg 0%
Vitamin K 0.2µg 0µg 0%
Tryptophan 0.033mg 0.027mg 0%
Threonine 0.095mg 0.086mg 0%
Isoleucine 0.109mg 0.088mg 0%
Leucine 0.214mg 0.14mg 0%
Lysine 0.099mg 0.134mg 0%
Methionine 0.058mg 0.03mg 0%
Phenylalanine 0.133mg 0.09mg 0%
Valine 0.151mg 0.106mg 0%
Histidine 0.066mg 0.042mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 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 FatsFats +223.3%
Contains more CarbsCarbs +391.9%
Contains more WaterWater +29.5%
Contains more OtherOther +104.5%
~equal in Protein ~2.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 +5171.4%
Contains more Poly. FatPolyunsaturated fat +173.1%
Contains less Sat. FatSaturated fat -73.5%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.