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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.
  • 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
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.
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%
Contains more Manganese +73.5%
Contains more Selenium +33.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
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%
Contains more Manganese +73.5%
Contains more Selenium +33.3%

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +138.9%
Contains more Protein +185.7%
Contains more Fats +114.3%
Contains more Carbs +21.5%
Equal in Water - 91
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 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 Other +138.9%
Contains more Protein +185.7%
Contains more Fats +114.3%
Contains more Carbs +21.5%
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -50.7%
Contains more Monounsaturated Fat +85.7%
Contains more Polyunsaturated fat +100%
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Contains less Saturated Fat -50.7%
Contains more Monounsaturated Fat +85.7%
Contains more Polyunsaturated fat +100%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sauerkraut Bamboo shoot
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins 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
Fructose 0.04g 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
Manganese 0.151mg 0.262mg Bamboo shoot
Selenium 0.6µg 0.8µg Bamboo shoot
Vitamin A 18IU 20IU Bamboo shoot
Vitamin A RAE 1µg 1µg
Vitamin E 0.14mg 1mg Bamboo shoot
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
Choline 10.4mg 0mg Sauerkraut
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
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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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
12%
Sauerkraut
13%
Bamboo shoot
Minerals Daily Need Coverage Score
24%
Sauerkraut
23%
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 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.
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. 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.