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Bamboo shoot vs Yam - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Yam
Yam contains less Sugars (difference - 2.5g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.032g)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Bamboo shoot
Bamboo shoot is lower in glycemic index (difference - 5)
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 richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bamboo shoot Yam
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bamboo shoot Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
11
Bamboo shoot
16
Yam
Mineral Summary Score
16
Bamboo shoot
19
Yam

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Yam
Contains more Zinc +358.3%
Contains less Sodium -55.6%
Contains more Calcium +30.8%
Contains more Potassium +53.1%
Contains more Magnesium +600%
Equal in Iron - 0.54
Equal in Copper - 0.178
Equal in Phosphorus - 55
Contains more Zinc +358.3%
Contains less Sodium -55.6%
Contains more Calcium +30.8%
Contains more Potassium +53.1%
Contains more Magnesium +600%
Equal in Iron - 0.54
Equal in Copper - 0.178
Equal in Phosphorus - 55

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Yam
Contains more Vitamin E +185.7%
Contains more Vitamin B1 +33.9%
Contains more Vitamin B2 +118.8%
Contains more Vitamin C +327.5%
Contains more Vitamin A +590%
Contains more Vitamin B5 +95%
Contains more Vitamin B6 +22.1%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.552
Contains more Vitamin E +185.7%
Contains more Vitamin B1 +33.9%
Contains more Vitamin B2 +118.8%
Contains more Vitamin C +327.5%
Contains more Vitamin A +590%
Contains more Vitamin B5 +95%
Contains more Vitamin B6 +22.1%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.552

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
16%
Bamboo shoot
9%
Yam
Carbohydrates
5%
Bamboo shoot
28%
Yam
Fats
1%
Bamboo shoot
1%
Yam

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bamboo shoot Yam Opinion
Calories 27 118 Yam
Protein 2.6 1.53 Bamboo shoot
Fats 0.3 0.17 Bamboo shoot
Vitamin C 4 17.1 Yam
Carbs 5.2 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.5 0.54 Yam
Calcium 13 17 Yam
Potassium 533 816 Yam
Magnesium 3 21 Yam
Sugars 3 0.5 Bamboo shoot
Fiber 2.2 4.1 Yam
Copper 0.19 0.178 Bamboo shoot
Zinc 1.1 0.24 Bamboo shoot
Starch
Phosphorus 59 55 Bamboo shoot
Sodium 4 9 Bamboo shoot
Vitamin A 20 138 Yam
Vitamin E 1 0.35 Bamboo shoot
Vitamin D 0 0
Vitamin B1 0.15 0.112 Bamboo shoot
Vitamin B2 0.07 0.032 Bamboo shoot
Vitamin B3 0.6 0.552 Bamboo shoot
Vitamin B5 0.161 0.314 Yam
Vitamin B6 0.24 0.293 Yam
Vitamin B12 0 0
Vitamin K 0 2.3 Yam
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.069 0.037 Yam
Monounsaturated Fat 0.007 0.006 Bamboo shoot
Polyunsaturated fat 0.134 0.076 Bamboo shoot
Tryptophan 0.027 0.012 Bamboo shoot
Threonine 0.086 0.054 Bamboo shoot
Isoleucine 0.088 0.052 Bamboo shoot
Leucine 0.14 0.096 Bamboo shoot
Lysine 0.134 0.059 Bamboo shoot
Methionine 0.03 0.021 Bamboo shoot
Phenylalanine 0.09 0.071 Bamboo shoot
Valine 0.106 0.062 Bamboo shoot
Histidine 0.042 0.034 Bamboo shoot
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.