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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, Vitamin C, and Vitamin K, yet Bamboo shoot is higher in Vitamin B1, Potassium, Copper, Vitamin B6, Zinc, and Vitamin E .
  • Sauerkraut covers your daily Sodium needs 29% more than Bamboo shoot.
  • Sauerkraut contains 10000000 times more Vitamin K than Bamboo shoot. While Sauerkraut contains 13µg of Vitamin K, Bamboo shoot contains only 0µg.
  • 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 Calcium +130.8%
Contains more Iron +194%
Contains more Magnesium +333.3%
Contains more Phosphorus +195%
Contains more Potassium +213.5%
Contains less Sodium -99.4%
Contains more Zinc +478.9%
Contains more Copper +97.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 19% 3% 26% 48% 1% 30% 64%
Contains more Calcium +130.8%
Contains more Iron +194%
Contains more Magnesium +333.3%
Contains more Phosphorus +195%
Contains more Potassium +213.5%
Contains less Sodium -99.4%
Contains more Zinc +478.9%
Contains more Copper +97.9%

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 Folate +242.9%
Contains more Vitamin K +∞%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 20% 0% 14% 38% 17% 12% 10% 56% 6% 0% 0%
Contains more Vitamin C +267.5%
Contains more Folate +242.9%
Contains more Vitamin K +∞%
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%

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Bamboo shoot Opinion
Net carbs 1.38g 3g Bamboo shoot
Protein 0.91g 2.6g Bamboo shoot
Fats 0.14g 0.3g Bamboo shoot
Carbs 4.28g 5.2g Bamboo shoot
Calories 19kcal 27kcal Bamboo shoot
Starch g g
Fructose 0.04g g Sauerkraut
Sugar 1.78g 3g Sauerkraut
Fiber 2.9g 2.2g Sauerkraut
Calcium 30mg 13mg Sauerkraut
Iron 1.47mg 0.5mg Sauerkraut
Magnesium 13mg 3mg Sauerkraut
Phosphorus 20mg 59mg Bamboo shoot
Potassium 170mg 533mg Bamboo shoot
Sodium 661mg 4mg Bamboo shoot
Zinc 0.19mg 1.1mg Bamboo shoot
Copper 0.096mg 0.19mg Bamboo shoot
Vitamin A 18IU 20IU Bamboo shoot
Vitamin E 0.14mg 1mg Bamboo shoot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 14.7mg 4mg Sauerkraut
Vitamin B1 0.021mg 0.15mg Bamboo shoot
Vitamin B2 0.022mg 0.07mg Bamboo shoot
Vitamin B3 0.143mg 0.6mg Bamboo shoot
Vitamin B5 0.093mg 0.161mg Bamboo shoot
Vitamin B6 0.13mg 0.24mg Bamboo shoot
Folate 24µg 7µg Sauerkraut
Vitamin B12 0µg 0µg
Vitamin K 13µg 0µg Sauerkraut
Tryptophan 0.008mg 0.027mg Bamboo shoot
Threonine 0.025mg 0.086mg Bamboo shoot
Isoleucine 0.021mg 0.088mg Bamboo shoot
Leucine 0.029mg 0.14mg Bamboo shoot
Lysine 0.031mg 0.134mg Bamboo shoot
Methionine 0.009mg 0.03mg Bamboo shoot
Phenylalanine 0.023mg 0.09mg Bamboo shoot
Valine 0.03mg 0.106mg Bamboo shoot
Histidine 0.016mg 0.042mg Bamboo shoot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.034g 0.069g Sauerkraut
Monounsaturated Fat 0.013g 0.007g Sauerkraut
Polyunsaturated fat 0.067g 0.134g Bamboo shoot

Which food is preferable for your diet?

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

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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

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.

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.