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  6. Spinach vs. Bamboo shoot

Spinach vs. Bamboo shoot — In-Depth Nutrition Comparison

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The main differences between Spinach and Bamboo shoot

  • Spinach is richer than Bamboo shoot in Vitamin K, Vitamin A RAE, Iron, Folate, Manganese, Magnesium, Vitamin B2, Calcium, Vitamin E , and Vitamin C.
  • Daily need coverage for Vitamin K from Spinach is 411% higher.
  • Spinach contains 524 times more Vitamin A RAE than Bamboo shoot. Spinach contains 524µg of Vitamin A RAE, while Bamboo shoot contains 1µg.

Food types used in this article are Spinach, cooked, boiled, drained, without salt and Bamboo shoots, raw.

Infographic

Spinach 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.
Spinach
Spinach
5
:
5
Bamboo shoot
Bamboo shoot
Contains more Calcium +946.2%
Contains more Iron +614%
Contains more Magnesium +2800%
Contains more Manganese +256.9%
Contains more Selenium +87.5%
Contains more Potassium +14.4%
Contains less Sodium -94.3%
Contains more Zinc +44.7%
Equal in Phosphorus - 59
Equal in Copper - 0.19
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Bamboo shoot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Contains more Calcium +946.2%
Contains more Iron +614%
Contains more Magnesium +2800%
Contains more Manganese +256.9%
Contains more Selenium +87.5%
Contains more Potassium +14.4%
Contains less Sodium -94.3%
Contains more Zinc +44.7%
Equal in Phosphorus - 59
Equal in Copper - 0.19

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.
Spinach
Spinach
7
:
3
Bamboo shoot
Bamboo shoot
Contains more Vitamin A +52305%
Contains more Vitamin E +108%
Contains more Vitamin C +145%
Contains more Vitamin B2 +237.1%
Contains more Folate +1985.7%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B3 +22.4%
Contains more Vitamin B5 +11%
Equal in Vitamin B6 - 0.24
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Bamboo shoot
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 A +52305%
Contains more Vitamin E +108%
Contains more Vitamin C +145%
Contains more Vitamin B2 +237.1%
Contains more Folate +1985.7%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B3 +22.4%
Contains more Vitamin B5 +11%
Equal in Vitamin B6 - 0.24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
3
:
2
Bamboo shoot
Bamboo shoot
Contains more Protein +14.2%
Contains more Other +101.1%
Contains more Fats +15.4%
Contains more Carbs +38.7%
Equal in Water - 91
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Bamboo shoot
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Contains more Protein +14.2%
Contains more Other +101.1%
Contains more Fats +15.4%
Contains more Carbs +38.7%
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Bamboo shoot
Bamboo shoot
Contains less Saturated Fat -37.7%
Contains more Monounsaturated Fat +16.7%
Contains more Polyunsaturated fat +22.9%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Bamboo shoot
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Contains less Saturated Fat -37.7%
Contains more Monounsaturated Fat +16.7%
Contains more Polyunsaturated fat +22.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach Bamboo shoot
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spinach Bamboo shoot Opinion
Net carbs 1.35g 3g Bamboo shoot
Protein 2.97g 2.6g Spinach
Fats 0.26g 0.3g Bamboo shoot
Carbs 3.75g 5.2g Bamboo shoot
Calories 23kcal 27kcal Bamboo shoot
Sugar 0.43g 3g Spinach
Fiber 2.4g 2.2g Spinach
Calcium 136mg 13mg Spinach
Iron 3.57mg 0.5mg Spinach
Magnesium 87mg 3mg Spinach
Phosphorus 56mg 59mg Bamboo shoot
Potassium 466mg 533mg Bamboo shoot
Sodium 70mg 4mg Bamboo shoot
Zinc 0.76mg 1.1mg Bamboo shoot
Copper 0.174mg 0.19mg Bamboo shoot
Manganese 0.935mg 0.262mg Spinach
Selenium 1.5µg 0.8µg Spinach
Vitamin A 10481IU 20IU Spinach
Vitamin A RAE 524µg 1µg Spinach
Vitamin E 2.08mg 1mg Spinach
Vitamin C 9.8mg 4mg Spinach
Vitamin B1 0.095mg 0.15mg Bamboo shoot
Vitamin B2 0.236mg 0.07mg Spinach
Vitamin B3 0.49mg 0.6mg Bamboo shoot
Vitamin B5 0.145mg 0.161mg Bamboo shoot
Vitamin B6 0.242mg 0.24mg Spinach
Folate 146µg 7µg Spinach
Vitamin K 493.6µg 0µg Spinach
Tryptophan 0.04mg 0.027mg Spinach
Threonine 0.127mg 0.086mg Spinach
Isoleucine 0.152mg 0.088mg Spinach
Leucine 0.231mg 0.14mg Spinach
Lysine 0.182mg 0.134mg Spinach
Methionine 0.055mg 0.03mg Spinach
Phenylalanine 0.134mg 0.09mg Spinach
Valine 0.168mg 0.106mg Spinach
Histidine 0.066mg 0.042mg Spinach
Saturated Fat 0.043g 0.069g Spinach
Monounsaturated Fat 0.006g 0.007g Bamboo shoot
Polyunsaturated fat 0.109g 0.134g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach 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
183%
Spinach
14%
Bamboo shoot
Minerals Daily Need Coverage Score
52%
Spinach
23%
Bamboo shoot

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 2.57g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.026g)
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 66mg)
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $0.2)
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

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.