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  6. Wild rice raw vs. Bamboo shoots

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

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The main differences between wild rice raw and bamboo shoots

  • Wild rice raw is richer than bamboo shoots in phosphorus, manganese, zinc, magnesium, vitamin B3, copper, folate, vitamin B5, iron, and fiber.
  • Daily need coverage for phosphorus for wild rice raw is 53% higher.
  • Wild rice raw contains 59 times more magnesium than bamboo shoots. Wild rice raw contains 177mg of magnesium, while bamboo shoots contain 3mg.
  • Bamboo shoots have a lower glycemic index than wild rice raw.

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

Infographic

Wild rice 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 +5800%
Contains more CalciumCalcium +61.5%
Contains more IronIron +292%
Contains more CopperCopper +175.8%
Contains more ZincZinc +441.8%
Contains more PhosphorusPhosphorus +633.9%
Contains more ManganeseManganese +407.3%
Contains more SeleniumSelenium +250%
Contains more PotassiumPotassium +24.8%
Contains less SodiumSodium -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.
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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 B2Vitamin B2 +274.3%
Contains more Vitamin B3Vitamin B3 +1022.2%
Contains more Vitamin B5Vitamin B5 +567.1%
Contains more Vitamin B6Vitamin B6 +62.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1257.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +22%
Contains more Vitamin B1Vitamin B1 +30.4%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Bamboo shoots DV% diff.
Phosphorus 433mg 59mg 53%
Manganese 1.329mg 0.262mg 46%
Zinc 5.96mg 1.1mg 44%
Magnesium 177mg 3mg 41%
Vitamin B3 6.733mg 0.6mg 38%
Copper 0.524mg 0.19mg 37%
Protein 14.73g 2.6g 24%
Carbs 74.9g 5.2g 23%
Folate 95µg 7µg 22%
Iron 1.96mg 0.5mg 18%
Vitamin B5 1.074mg 0.161mg 18%
Calories 357kcal 27kcal 17%
Fiber 6.2g 2.2g 16%
Vitamin B2 0.262mg 0.07mg 15%
Vitamin B6 0.391mg 0.24mg 12%
Choline 35mg 0mg 6%
Selenium 2.8µg 0.8µg 4%
Vitamin C 0mg 4mg 4%
Polyunsaturated fat 0.676g 0.134g 4%
Vitamin B1 0.115mg 0.15mg 3%
Potassium 427mg 533mg 3%
Vitamin K 1.9µg 0µg 2%
Vitamin E 0.82mg 1mg 1%
Calcium 21mg 13mg 1%
Fats 1.08g 0.3g 1%
Net carbs 68.7g 3g N/A
Sugar 2.5g 3g N/A
Sodium 7mg 4mg 0%
Vitamin A 1µg 1µg 0%
Saturated fat 0.156g 0.069g 0%
Monounsaturated fat 0.159g 0.007g 0%
Tryptophan 0.179mg 0.027mg 0%
Threonine 0.469mg 0.086mg 0%
Isoleucine 0.618mg 0.088mg 0%
Leucine 1.018mg 0.14mg 0%
Lysine 0.629mg 0.134mg 0%
Methionine 0.438mg 0.03mg 0%
Phenylalanine 0.721mg 0.09mg 0%
Valine 0.858mg 0.106mg 0%
Histidine 0.384mg 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +466.5%
Contains more FatsFats +260%
Contains more CarbsCarbs +1340.4%
Contains more OtherOther +70%
Contains more WaterWater +1072.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 +2171.4%
Contains more Poly. FatPolyunsaturated fat +404.5%
Contains less Sat. FatSaturated fat -55.8%

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 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.