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  6. Rice vs. Bamboo shoots

Rice vs. Bamboo shoots — In-Depth Nutrition Comparison

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Differences between rice and bamboo shoots

  • Rice has more folate, selenium, manganese, and iron, while bamboo shoots have more potassium, copper, vitamin B6, fiber, vitamin E, and zinc.
  • Bamboo shoots' daily need coverage for potassium is 15% higher.
  • Bamboo shoots contain 9 times less selenium than rice. Rice contains 7.5µg of selenium, while bamboo shoots contain 0.8µg.
  • Bamboo shoots have a lower glycemic index. The glycemic index of bamboo shoots is 32, while the glycemic index of rice is 60.

The food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Bamboo shoots, raw.

Infographic

Rice 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.
Rice
Rice
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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 IronIron +140%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +80.2%
Contains more SeleniumSelenium +837.5%
Contains more CalciumCalcium +30%
Contains more PotassiumPotassium +1422.9%
Contains more CopperCopper +175.4%
Contains more ZincZinc +124.5%
Contains more PhosphorusPhosphorus +37.2%

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.
Rice
Rice
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 0% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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 B3Vitamin B3 +146%
Contains more Vitamin B5Vitamin B5 +142.2%
Contains more FolateFolate +728.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B2Vitamin B2 +438.5%
Contains more Vitamin B6Vitamin B6 +158.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.15mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Rice Bamboo shoots DV% diff.
Potassium 35mg 533mg 15%
Folate 58µg 7µg 13%
Copper 0.069mg 0.19mg 13%
Selenium 7.5µg 0.8µg 12%
Vitamin B6 0.093mg 0.24mg 11%
Manganese 0.472mg 0.262mg 9%
Iron 1.2mg 0.5mg 9%
Carbs 28.17g 5.2g 8%
Fiber 0.4g 2.2g 7%
Zinc 0.49mg 1.1mg 6%
Vitamin E 0.04mg 1mg 6%
Vitamin B5 0.39mg 0.161mg 5%
Vitamin B3 1.476mg 0.6mg 5%
Calories 130kcal 27kcal 5%
Vitamin C 0mg 4mg 4%
Vitamin B2 0.013mg 0.07mg 4%
Phosphorus 43mg 59mg 2%
Magnesium 12mg 3mg 2%
Vitamin B1 0.163mg 0.15mg 1%
Protein 2.69g 2.6g 0%
Fats 0.28g 0.3g 0%
Net carbs 27.77g 3g N/A
Calcium 10mg 13mg 0%
Sugar 0.05g 3g N/A
Sodium 1mg 4mg 0%
Vitamin A 0µg 1µg 0%
Choline 2.1mg 0mg 0%
Saturated fat 0.077g 0.069g 0%
Monounsaturated fat 0.088g 0.007g 0%
Polyunsaturated fat 0.076g 0.134g 0%
Tryptophan 0.031mg 0.027mg 0%
Threonine 0.096mg 0.086mg 0%
Isoleucine 0.116mg 0.088mg 0%
Leucine 0.222mg 0.14mg 0%
Lysine 0.097mg 0.134mg 0%
Methionine 0.063mg 0.03mg 0%
Phenylalanine 0.144mg 0.09mg 0%
Valine 0.164mg 0.106mg 0%
Histidine 0.063mg 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 +441.7%
Contains more WaterWater +33%
Contains more OtherOther +114.3%
~equal in Protein ~2.6g
~equal in Fats ~0.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 +1157.1%
Contains less Sat. FatSaturated fat -10.4%
Contains more Poly. FatPolyunsaturated fat +76.3%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.