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Sauerkraut vs Bamboo shoot - In-Depth Nutrition Comparison

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A recap on differences between Sauerkraut and Bamboo shoot

  • Sauerkraut is higher in Iron, and Vitamin C, yet Bamboo shoot is higher in Vitamin K, Vitamin B1, Potassium, Copper, Vitamin B6, Zinc, and Vitamin E .
  • Sauerkraut covers your daily Sodium needs 29% more than Bamboo shoot.
  • Sauerkraut contains 4 times more Vitamin C than Bamboo shoot. While Sauerkraut contains 14.7mg of Vitamin C, Bamboo shoot contains only 4mg.
  • The amount of Sodium in Bamboo shoot is lower.

Food varieties used in this article are Sauerkraut, canned, solids and liquids and Bamboo shoots, raw.

Infographic

Sauerkraut vs Bamboo shoot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +194%
Contains more Calcium +130.8%
Contains more Magnesium +333.3%
Contains more Potassium +213.5%
Contains more Copper +97.9%
Contains more Zinc +478.9%
Contains more Phosphorus +195%
Contains less Sodium -99.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 19% 4% 48% 3% 64% 30% 26% 1%
Contains more Iron +194%
Contains more Calcium +130.8%
Contains more Magnesium +333.3%
Contains more Potassium +213.5%
Contains more Copper +97.9%
Contains more Zinc +478.9%
Contains more Phosphorus +195%
Contains less Sodium -99.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +267.5%
Contains more Vitamin K +∞%
Contains more Folate +242.9%
Contains more Vitamin A +11.1%
Contains more Vitamin E +614.3%
Contains more Vitamin B1 +614.3%
Contains more Vitamin B2 +218.2%
Contains more Vitamin B3 +319.6%
Contains more Vitamin B5 +73.1%
Contains more Vitamin B6 +84.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 2% 20% 0% 38% 17% 12% 10% 56% 0% 0% 6%
Contains more Vitamin C +267.5%
Contains more Vitamin K +∞%
Contains more Folate +242.9%
Contains more Vitamin A +11.1%
Contains more Vitamin E +614.3%
Contains more Vitamin B1 +614.3%
Contains more Vitamin B2 +218.2%
Contains more Vitamin B3 +319.6%
Contains more Vitamin B5 +73.1%
Contains more Vitamin B6 +84.6%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Sauerkraut
14
Bamboo shoot
Mineral Summary Score
28
Sauerkraut
24
Bamboo shoot

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Sauerkraut
16%
Bamboo shoot
Carbohydrates
4%
Sauerkraut
5%
Bamboo shoot
Fats
1%
Sauerkraut
1%
Bamboo shoot

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sauerkraut Bamboo shoot
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Bamboo shoot
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 1.22g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.035g)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 657mg)
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $1)
Which food is richer in vitamins?
Bamboo shoot
Bamboo shoot is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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.

All nutrients comparison - raw data values

Nutrient Sauerkraut Bamboo shoot Opinion
Calories 19 27 Bamboo shoot
Protein 0.91 2.6 Bamboo shoot
Fats 0.14 0.3 Bamboo shoot
Vitamin C 14.7 4 Sauerkraut
Net carbs 1.3799999952316284 3 Bamboo shoot
Carbs 4.28 5.2 Bamboo shoot
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 0.5 Sauerkraut
Calcium 30 13 Sauerkraut
Potassium 170 533 Bamboo shoot
Magnesium 13 3 Sauerkraut
Sugar 1.78 3 Sauerkraut
Fiber 2.9 2.2 Sauerkraut
Copper 0.096 0.19 Bamboo shoot
Zinc 0.19 1.1 Bamboo shoot
Starch
Phosphorus 20 59 Bamboo shoot
Sodium 661 4 Bamboo shoot
Vitamin A 18 20 Bamboo shoot
Vitamin E 0.14 1 Bamboo shoot
Vitamin D 0 0
Vitamin B1 0.021 0.15 Bamboo shoot
Vitamin B2 0.022 0.07 Bamboo shoot
Vitamin B3 0.143 0.6 Bamboo shoot
Vitamin B5 0.093 0.161 Bamboo shoot
Vitamin B6 0.13 0.24 Bamboo shoot
Vitamin B12 0 0
Vitamin K 13 0 Sauerkraut
Folate 24 7 Sauerkraut
Trans Fat 0 0
Saturated Fat 0.034 0.069 Sauerkraut
Monounsaturated Fat 0.013 0.007 Sauerkraut
Polyunsaturated fat 0.067 0.134 Bamboo shoot
Tryptophan 0.008 0.027 Bamboo shoot
Threonine 0.025 0.086 Bamboo shoot
Isoleucine 0.021 0.088 Bamboo shoot
Leucine 0.029 0.14 Bamboo shoot
Lysine 0.031 0.134 Bamboo shoot
Methionine 0.009 0.03 Bamboo shoot
Phenylalanine 0.023 0.09 Bamboo shoot
Valine 0.03 0.106 Bamboo shoot
Histidine 0.016 0.042 Bamboo shoot
Fructose 0.04 Sauerkraut

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. Bamboo shoot - 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.