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Jerusalem artichoke vs. Bamboo shoot — In-Depth Nutrition Comparison

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Important differences between Jerusalem artichoke and Bamboo shoot

  • Jerusalem artichoke has more Iron, and Choline, however, Bamboo shoot has more Vitamin B6, Zinc, Manganese, Copper, and Vitamin E .
  • Jerusalem artichoke's daily need coverage for Iron is 36% more.

The food varieties used in the comparison are Jerusalem-artichokes, raw and Bamboo shoots, raw.

Infographic

Jerusalem artichoke vs Bamboo shoot infographic
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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.
Contains more Iron +580%
Contains more Magnesium +466.7%
Contains more Phosphorus +32.2%
Contains more Potassium +24.2%
Contains more Zinc +816.7%
Contains more Copper +35.7%
Contains more Manganese +336.7%
Contains more Selenium +14.3%
Equal in Calcium - 13
Equal in Sodium - 4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 128% 13% 34% 38% 1% 4% 47% 8% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Contains more Iron +580%
Contains more Magnesium +466.7%
Contains more Phosphorus +32.2%
Contains more Potassium +24.2%
Contains more Zinc +816.7%
Contains more Copper +35.7%
Contains more Manganese +336.7%
Contains more Selenium +14.3%
Equal in Calcium - 13
Equal in Sodium - 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.
:
Contains more Vitamin B1 +33.3%
Contains more Vitamin B3 +116.7%
Contains more Vitamin B5 +146.6%
Contains more Folate +85.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +426.3%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B6 +211.7%
Equal in Vitamin A - 20
Equal in Vitamin C - 4
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 14% 50% 14% 25% 24% 18% 10% 0% 1%
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 B1 +33.3%
Contains more Vitamin B3 +116.7%
Contains more Vitamin B5 +146.6%
Contains more Folate +85.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +426.3%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B6 +211.7%
Equal in Vitamin A - 20
Equal in Vitamin C - 4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +235.4%
Contains more Other +182.2%
Contains more Protein +30%
Contains more Fats +2900%
Contains more Water +16.7%
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 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 Carbs +235.4%
Contains more Other +182.2%
Contains more Protein +30%
Contains more Fats +2900%
Contains more Water +16.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +75%
Contains more Polyunsaturated fat +13300%
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +75%
Contains more Polyunsaturated fat +13300%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Bamboo shoot Opinion
Net carbs 15.84g 3g Jerusalem artichoke
Protein 2g 2.6g Bamboo shoot
Fats 0.01g 0.3g Bamboo shoot
Carbs 17.44g 5.2g Jerusalem artichoke
Calories 73kcal 27kcal Jerusalem artichoke
Sugar 9.6g 3g Bamboo shoot
Fiber 1.6g 2.2g Bamboo shoot
Calcium 14mg 13mg Jerusalem artichoke
Iron 3.4mg 0.5mg Jerusalem artichoke
Magnesium 17mg 3mg Jerusalem artichoke
Phosphorus 78mg 59mg Jerusalem artichoke
Potassium 429mg 533mg Bamboo shoot
Sodium 4mg 4mg
Zinc 0.12mg 1.1mg Bamboo shoot
Copper 0.14mg 0.19mg Bamboo shoot
Manganese 0.06mg 0.262mg Bamboo shoot
Selenium 0.7µg 0.8µg Bamboo shoot
Vitamin A 20IU 20IU
Vitamin A RAE 1µg 1µg
Vitamin E 0.19mg 1mg Bamboo shoot
Vitamin C 4mg 4mg
Vitamin B1 0.2mg 0.15mg Jerusalem artichoke
Vitamin B2 0.06mg 0.07mg Bamboo shoot
Vitamin B3 1.3mg 0.6mg Jerusalem artichoke
Vitamin B5 0.397mg 0.161mg Jerusalem artichoke
Vitamin B6 0.077mg 0.24mg Bamboo shoot
Folate 13µg 7µg Jerusalem artichoke
Vitamin K 0.1µg 0µg Jerusalem artichoke
Tryptophan 0.027mg Bamboo shoot
Threonine 0.086mg Bamboo shoot
Isoleucine 0.088mg Bamboo shoot
Leucine 0.14mg Bamboo shoot
Lysine 0.134mg Bamboo shoot
Methionine 0.03mg Bamboo shoot
Phenylalanine 0.09mg Bamboo shoot
Valine 0.106mg Bamboo shoot
Histidine 0.042mg Bamboo shoot
Saturated Fat 0g 0.069g Jerusalem artichoke
Monounsaturated Fat 0.004g 0.007g Bamboo shoot
Polyunsaturated fat 0.001g 0.134g Bamboo shoot

Which food is preferable for your diet?

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

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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
13%
Jerusalem artichoke
14%
Bamboo shoot
Minerals Daily Need Coverage Score
28%
Jerusalem artichoke
23%
Bamboo shoot

Comparison summary

Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.069g)
Which food is lower in Sugar?
Bamboo shoot
Bamboo shoot is lower in Sugar (difference - 6.6g)
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $0.4)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
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.
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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.