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  6. Bamboo shoot vs. Wakame

Bamboo shoot vs. Wakame — In-Depth Nutrition Comparison

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A recap on differences between Bamboo shoot and Wakame

  • Bamboo shoot is higher in Vitamin B6, and Potassium, yet Wakame is higher in Manganese, Folate, Magnesium, Iron, Calcium, Vitamin B2, and Vitamin B5.
  • Wakame covers your daily Manganese needs 49% more than Bamboo shoot.
  • Bamboo shoot contains 120 times more Vitamin B6 than Wakame. While Bamboo shoot contains 0.24mg of Vitamin B6, Wakame contains only 0.002mg.
  • The amount of Sodium in Bamboo shoot is lower.

Food varieties used in this article are Bamboo shoots, raw and Seaweed, wakame, raw.

Infographic

Bamboo shoot vs Wakame 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.
Bamboo shoot
Bamboo shoot
4
:
6
Wakame
Wakame
Contains more Potassium +966%
Contains less Sodium -99.5%
Contains more Zinc +189.5%
Contains more Selenium +14.3%
Contains more Calcium +1053.8%
Contains more Iron +336%
Contains more Magnesium +3466.7%
Contains more Phosphorus +35.6%
Contains more Copper +49.5%
Contains more Manganese +434.4%
Bamboo shoot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Potassium +966%
Contains less Sodium -99.5%
Contains more Zinc +189.5%
Contains more Selenium +14.3%
Contains more Calcium +1053.8%
Contains more Iron +336%
Contains more Magnesium +3466.7%
Contains more Phosphorus +35.6%
Contains more Copper +49.5%
Contains more Manganese +434.4%

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.
Bamboo shoot
Bamboo shoot
3
:
6
Wakame
Wakame
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +150%
Contains more Vitamin B6 +11900%
Contains more Vitamin A +1700%
Contains more Vitamin B2 +228.6%
Contains more Vitamin B3 +166.7%
Contains more Vitamin B5 +332.9%
Contains more Folate +2700%
Contains more Vitamin K +∞%
Equal in Vitamin E - 1
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%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +150%
Contains more Vitamin B6 +11900%
Contains more Vitamin A +1700%
Contains more Vitamin B2 +228.6%
Contains more Vitamin B3 +166.7%
Contains more Vitamin B5 +332.9%
Contains more Folate +2700%
Contains more Vitamin K +∞%
Equal in Vitamin E - 1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bamboo shoot
Bamboo shoot
1
:
4
Wakame
Wakame
Contains more Water +13.8%
Contains more Protein +16.5%
Contains more Fats +113.3%
Contains more Carbs +75.8%
Contains more Other +700%
Bamboo shoot
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Water +13.8%
Contains more Protein +16.5%
Contains more Fats +113.3%
Contains more Carbs +75.8%
Contains more Other +700%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bamboo shoot
Bamboo shoot
1
:
2
Wakame
Wakame
Contains less Saturated Fat -46.9%
Contains more Monounsaturated Fat +728.6%
Contains more Polyunsaturated fat +62.7%
Bamboo shoot
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains less Saturated Fat -46.9%
Contains more Monounsaturated Fat +728.6%
Contains more Polyunsaturated fat +62.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bamboo shoot Wakame Opinion
Net carbs 3g 8.64g Wakame
Protein 2.6g 3.03g Wakame
Fats 0.3g 0.64g Wakame
Carbs 5.2g 9.14g Wakame
Calories 27kcal 45kcal Wakame
Sugar 3g 0.65g Wakame
Fiber 2.2g 0.5g Bamboo shoot
Calcium 13mg 150mg Wakame
Iron 0.5mg 2.18mg Wakame
Magnesium 3mg 107mg Wakame
Phosphorus 59mg 80mg Wakame
Potassium 533mg 50mg Bamboo shoot
Sodium 4mg 872mg Bamboo shoot
Zinc 1.1mg 0.38mg Bamboo shoot
Copper 0.19mg 0.284mg Wakame
Manganese 0.262mg 1.4mg Wakame
Selenium 0.8µg 0.7µg Bamboo shoot
Vitamin A 20IU 360IU Wakame
Vitamin A RAE 1µg 18µg Wakame
Vitamin E 1mg 1mg
Vitamin C 4mg 3mg Bamboo shoot
Vitamin B1 0.15mg 0.06mg Bamboo shoot
Vitamin B2 0.07mg 0.23mg Wakame
Vitamin B3 0.6mg 1.6mg Wakame
Vitamin B5 0.161mg 0.697mg Wakame
Vitamin B6 0.24mg 0.002mg Bamboo shoot
Folate 7µg 196µg Wakame
Vitamin K 0µg 5.3µg Wakame
Tryptophan 0.027mg 0.035mg Wakame
Threonine 0.086mg 0.165mg Wakame
Isoleucine 0.088mg 0.087mg Bamboo shoot
Leucine 0.14mg 0.257mg Wakame
Lysine 0.134mg 0.112mg Bamboo shoot
Methionine 0.03mg 0.063mg Wakame
Phenylalanine 0.09mg 0.112mg Wakame
Valine 0.106mg 0.209mg Wakame
Histidine 0.042mg 0.015mg Bamboo shoot
Saturated Fat 0.069g 0.13g Bamboo shoot
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 0.007g 0.058g Wakame
Polyunsaturated fat 0.134g 0.218g Wakame

Which food is preferable for your diet?

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

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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
14%
Bamboo shoot
29%
Wakame
Minerals Daily Need Coverage Score
23%
Bamboo shoot
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 2.35g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 868mg)
Which food is lower in Saturated Fat?
Bamboo shoot
Bamboo shoot is lower in Saturated Fat (difference - 0.061g)
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. Bamboo shoot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/nutrients
  2. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.