First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Bamboo shoots | Rice |
| Nutrient | bamboo shoots | rice |
| Protein | 19g | 4g |
| Carbohydrate | 39g | 43g |
| Fiber | 16g | 2g |
| Fat | 2g | 0g |
| Monounsat. Fat | 0g | 0g |
| Polyunsat. Fat | 1g | 0g |
| Saturated Fat | 1g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | bamboo shoots | rice |
| Choline | 0% | 1% |
| Vitamin A | 1% | 0% |
| Vitamin C | 40% | 0% |
| Vitamin E | 62% | 1% |
| Vitamin K | 0% | 0% |
Bamboo shoots have significantly more Vitamins E, C than rice. Bamboo shoots are a good source of Niacin, Pantothenic Acid. Bamboo shoots are a great source of Vitamin E, Vitamin C, Riboflavin, Zinc, Phosphorus, Iron. Bamboo shoots are an excellent source of Thiamin, Vitamin B6, Potassium.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | bamboo shoots | rice |
| Vitamin B1 | 111% | 4% |
| Vitamin B2 | 47% | 2% |
| Vitamin B3 | 37% | 5% |
| Vitamin B5 | 24% | 9% |
| Vitamin B6 | 162% | 5% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | bamboo shoots | rice |
| Sodium | 2% | 1% |
| Potasium | 113% | 1% |
| Calcium | 19% | 1% |
| Magnesium | 6% | 3% |
| Phosphorus | 75% | 3% |
| Iron | 62% | 5% |
| Manganese | 84% | 23% |
| Selenium | 13% | 26% |
| Copper | 141% | 10% |
| Zinc | 87% | 9% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
