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  6. Wild rice raw vs. Bamboo shoot

Wild rice raw vs. Bamboo shoot — In-Depth Nutrition Comparison

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The main differences between Wild rice raw and Bamboo shoot

  • Wild rice raw is richer than Bamboo shoot in Phosphorus, Manganese, Zinc, Magnesium, Vitamin B3, Copper, Folate, Vitamin B5, Iron, and Fiber.
  • Daily need coverage for Phosphorus from Wild rice raw is 53% higher.
  • Wild rice raw contains 59 times more Magnesium than Bamboo shoot. Wild rice raw contains 177mg of Magnesium, while Bamboo shoot contains 3mg.

Food types used in this article are Wild rice, raw and Bamboo shoots, raw.

Infographic

Wild rice raw 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.
Wild rice raw
Wild rice raw
8
:
2
Bamboo shoot
Bamboo shoot
Contains more Calcium +61.5%
Contains more Iron +292%
Contains more Magnesium +5800%
Contains more Phosphorus +633.9%
Contains more Zinc +441.8%
Contains more Copper +175.8%
Contains more Manganese +407.3%
Contains more Selenium +250%
Contains more Potassium +24.8%
Contains less Sodium -42.9%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
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 +61.5%
Contains more Iron +292%
Contains more Magnesium +5800%
Contains more Phosphorus +633.9%
Contains more Zinc +441.8%
Contains more Copper +175.8%
Contains more Manganese +407.3%
Contains more Selenium +250%
Contains more Potassium +24.8%
Contains less Sodium -42.9%

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.
Wild rice raw
Wild rice raw
6
:
4
Bamboo shoot
Bamboo shoot
Contains more Vitamin B2 +274.3%
Contains more Vitamin B3 +1022.2%
Contains more Vitamin B5 +567.1%
Contains more Vitamin B6 +62.9%
Contains more Folate +1257.1%
Contains more Vitamin K +∞%
Contains more Vitamin E +22%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +30.4%
Equal in Vitamin A - 20
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
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 B2 +274.3%
Contains more Vitamin B3 +1022.2%
Contains more Vitamin B5 +567.1%
Contains more Vitamin B6 +62.9%
Contains more Folate +1257.1%
Contains more Vitamin K +∞%
Contains more Vitamin E +22%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +30.4%
Equal in Vitamin A - 20

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
4
:
1
Bamboo shoot
Bamboo shoot
Contains more Protein +466.5%
Contains more Fats +260%
Contains more Carbs +1340.4%
Contains more Other +70%
Contains more Water +1072.7%
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +466.5%
Contains more Fats +260%
Contains more Carbs +1340.4%
Contains more Other +70%
Contains more Water +1072.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
1
Bamboo shoot
Bamboo shoot
Contains more Monounsaturated Fat +2171.4%
Contains more Polyunsaturated fat +404.5%
Contains less Saturated Fat -55.8%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Bamboo shoot
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Contains more Monounsaturated Fat +2171.4%
Contains more Polyunsaturated fat +404.5%
Contains less Saturated Fat -55.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Bamboo shoot Opinion
Net carbs 68.7g 3g Wild rice raw
Protein 14.73g 2.6g Wild rice raw
Fats 1.08g 0.3g Wild rice raw
Carbs 74.9g 5.2g Wild rice raw
Calories 357kcal 27kcal Wild rice raw
Sugar 2.5g 3g Wild rice raw
Fiber 6.2g 2.2g Wild rice raw
Calcium 21mg 13mg Wild rice raw
Iron 1.96mg 0.5mg Wild rice raw
Magnesium 177mg 3mg Wild rice raw
Phosphorus 433mg 59mg Wild rice raw
Potassium 427mg 533mg Bamboo shoot
Sodium 7mg 4mg Bamboo shoot
Zinc 5.96mg 1.1mg Wild rice raw
Copper 0.524mg 0.19mg Wild rice raw
Manganese 1.329mg 0.262mg Wild rice raw
Selenium 2.8µg 0.8µg Wild rice raw
Vitamin A 19IU 20IU Bamboo shoot
Vitamin A RAE 1µg 1µg
Vitamin E 0.82mg 1mg Bamboo shoot
Vitamin C 0mg 4mg Bamboo shoot
Vitamin B1 0.115mg 0.15mg Bamboo shoot
Vitamin B2 0.262mg 0.07mg Wild rice raw
Vitamin B3 6.733mg 0.6mg Wild rice raw
Vitamin B5 1.074mg 0.161mg Wild rice raw
Vitamin B6 0.391mg 0.24mg Wild rice raw
Folate 95µg 7µg Wild rice raw
Vitamin K 1.9µg 0µg Wild rice raw
Tryptophan 0.179mg 0.027mg Wild rice raw
Threonine 0.469mg 0.086mg Wild rice raw
Isoleucine 0.618mg 0.088mg Wild rice raw
Leucine 1.018mg 0.14mg Wild rice raw
Lysine 0.629mg 0.134mg Wild rice raw
Methionine 0.438mg 0.03mg Wild rice raw
Phenylalanine 0.721mg 0.09mg Wild rice raw
Valine 0.858mg 0.106mg Wild rice raw
Histidine 0.384mg 0.042mg Wild rice raw
Saturated Fat 0.156g 0.069g Bamboo shoot
Monounsaturated Fat 0.159g 0.007g Wild rice raw
Polyunsaturated fat 0.676g 0.134g Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Bamboo shoot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Wild rice raw
14%
Bamboo shoot
Minerals Daily Need Coverage Score
96%
Wild rice raw
23%
Bamboo shoot

Comparison summary

Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Bamboo shoot
Bamboo shoot is lower in Saturated Fat (difference - 0.087g)
Which food is lower in glycemic index?
Bamboo shoot
Bamboo shoot is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.