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  6. Spinach raw vs. Bamboo shoots

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

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Summary of differences between spinach raw and bamboo shoots

  • Bamboo shoots have less vitamin K, vitamin A, folate, iron, manganese, vitamin C, magnesium, vitamin B2, calcium, and vitamin E than spinach raw.
  • Spinach raw covers your daily need for vitamin K, 402% more than bamboo shoots.
  • Spinach raw has 469 times more vitamin A than bamboo shoots. While spinach raw has 9377IU of vitamin A, bamboo shoots have only 20IU.

These are the specific foods used in this comparison Spinach, raw and Bamboo shoots, raw.

Infographic

Spinach raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 +2533.3%
Contains more CalciumCalcium +661.5%
Contains more IronIron +442%
Contains more ManganeseManganese +242.4%
Contains more SeleniumSelenium +25%
Contains more CopperCopper +46.2%
Contains more ZincZinc +107.5%
Contains more PhosphorusPhosphorus +20.4%
Contains less SodiumSodium -94.9%
~equal in Potassium ~533mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 +602.5%
Contains more Vitamin AVitamin A +46800%
Contains more Vitamin EVitamin E +103%
Contains more Vitamin B2Vitamin B2 +170%
Contains more Vitamin B3Vitamin B3 +20.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2671.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +92.3%
Contains more Vitamin B5Vitamin B5 +147.7%
Contains more Vitamin B6Vitamin B6 +23.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Bamboo shoots DV% diff.
Vitamin K 482.9µg 0µg 402%
Vitamin A 469µg 1µg 52%
Folate 194µg 7µg 47%
Manganese 0.897mg 0.262mg 28%
Iron 2.71mg 0.5mg 28%
Vitamin C 28.1mg 4mg 27%
Magnesium 79mg 3mg 18%
Vitamin B2 0.189mg 0.07mg 9%
Calcium 99mg 13mg 9%
Copper 0.13mg 0.19mg 7%
Vitamin E 2.03mg 1mg 7%
Vitamin B1 0.078mg 0.15mg 6%
Zinc 0.53mg 1.1mg 5%
Choline 19.3mg 0mg 4%
Sodium 79mg 4mg 3%
Vitamin B6 0.195mg 0.24mg 3%
Vitamin B5 0.065mg 0.161mg 2%
Vitamin B3 0.724mg 0.6mg 1%
Phosphorus 49mg 59mg 1%
Potassium 558mg 533mg 1%
Carbs 3.63g 5.2g 1%
Protein 2.86g 2.6g 1%
Calories 23kcal 27kcal 0%
Fats 0.39g 0.3g 0%
Net carbs 1.43g 3g N/A
Sugar 0.42g 3g N/A
Fiber 2.2g 2.2g 0%
Selenium 1µg 0.8µg 0%
Saturated fat 0.063g 0.069g 0%
Monounsaturated fat 0.01g 0.007g 0%
Polyunsaturated fat 0.165g 0.134g 0%
Tryptophan 0.039mg 0.027mg 0%
Threonine 0.122mg 0.086mg 0%
Isoleucine 0.147mg 0.088mg 0%
Leucine 0.223mg 0.14mg 0%
Lysine 0.174mg 0.134mg 0%
Methionine 0.053mg 0.03mg 0%
Phenylalanine 0.129mg 0.09mg 0%
Valine 0.161mg 0.106mg 0%
Histidine 0.064mg 0.042mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 FatsFats +30%
Contains more OtherOther +91.1%
Contains more CarbsCarbs +43.3%
~equal in Protein ~2.6g
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 +42.9%
Contains more Poly. FatPolyunsaturated fat +23.1%
~equal in Saturated fat ~0.069g

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.