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  6. Soybean raw vs. Bamboo shoots

Soybean raw vs. Bamboo shoots — In-Depth Nutrition Comparison

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The main differences between soybean raw and bamboo shoots

  • Soybean raw is richer than bamboo shoots in iron, copper, manganese, phosphorus, folate, magnesium, vitamin B2, vitamin B1, vitamin K, and potassium.
  • Daily need coverage for iron for soybean raw is 190% higher.
  • Soybean raw has a lower glycemic index than bamboo shoots.

Food types used in this article are Soybeans, mature seeds, raw and Bamboo shoots, raw.

Infographic

Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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 +9233.3%
Contains more CalciumCalcium +2030.8%
Contains more PotassiumPotassium +237.1%
Contains more IronIron +3040%
Contains more CopperCopper +772.6%
Contains more ZincZinc +344.5%
Contains more PhosphorusPhosphorus +1093.2%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +860.7%
Contains more SeleniumSelenium +2125%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 CVitamin C +50%
Contains more Vitamin B1Vitamin B1 +482.7%
Contains more Vitamin B2Vitamin B2 +1142.9%
Contains more Vitamin B3Vitamin B3 +170.5%
Contains more Vitamin B5Vitamin B5 +392.5%
Contains more Vitamin B6Vitamin B6 +57.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +5257.1%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +17.6%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Bamboo shoots DV% diff.
Iron 15.7mg 0.5mg 190%
Copper 1.658mg 0.19mg 163%
Manganese 2.517mg 0.262mg 98%
Folate 375µg 7µg 92%
Phosphorus 704mg 59mg 92%
Polyunsaturated fat 11.255g 0.134g 74%
Protein 36.49g 2.6g 68%
Magnesium 280mg 3mg 66%
Vitamin B2 0.87mg 0.07mg 62%
Vitamin B1 0.874mg 0.15mg 60%
Vitamin K 47µg 0µg 39%
Potassium 1797mg 533mg 37%
Zinc 4.89mg 1.1mg 34%
Selenium 17.8µg 0.8µg 31%
Fats 19.94g 0.3g 30%
Fiber 9.3g 2.2g 28%
Calcium 277mg 13mg 26%
Choline 115.9mg 0mg 21%
Calories 446kcal 27kcal 21%
Saturated fat 2.884g 0.069g 13%
Vitamin B5 0.793mg 0.161mg 13%
Monounsaturated fat 4.404g 0.007g 11%
Vitamin B6 0.377mg 0.24mg 11%
Carbs 30.16g 5.2g 8%
Vitamin B3 1.623mg 0.6mg 6%
Vitamin C 6mg 4mg 2%
Vitamin E 0.85mg 1mg 1%
Net carbs 20.86g 3g N/A
Sugar 7.33g 3g N/A
Sodium 2mg 4mg 0%
Vitamin A 1µg 1µg 0%
Tryptophan 0.591mg 0.027mg 0%
Threonine 1.766mg 0.086mg 0%
Isoleucine 1.971mg 0.088mg 0%
Leucine 3.309mg 0.14mg 0%
Lysine 2.706mg 0.134mg 0%
Methionine 0.547mg 0.03mg 0%
Phenylalanine 2.122mg 0.09mg 0%
Valine 2.029mg 0.106mg 0%
Histidine 1.097mg 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 ProteinProtein +1303.5%
Contains more FatsFats +6546.7%
Contains more CarbsCarbs +480%
Contains more OtherOther +441.1%
Contains more WaterWater +965.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 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 +62814.3%
Contains more Poly. FatPolyunsaturated fat +8299.3%
Contains less Sat. FatSaturated fat -97.6%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.