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  6. Wakame vs. Bamboo shoot

Wakame vs. Bamboo shoot — In-Depth Nutrition Comparison

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A recap on differences between Wakame and Bamboo shoot

  • Wakame is higher in Manganese, Folate, Magnesium, Iron, Calcium, Vitamin B2, and Vitamin B5, yet Bamboo shoot is higher in Vitamin B6, and Potassium.
  • Wakame covers your daily Manganese needs 49% more than Bamboo shoot.
  • Wakame contains 218 times more Sodium than Bamboo shoot. While Wakame contains 872mg of Sodium, Bamboo shoot contains only 4mg.

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

Infographic

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

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.
Wakame
Wakame
6
:
3
Bamboo shoot
Bamboo shoot
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 +∞%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +150%
Contains more Vitamin B6 +11900%
Equal in Vitamin E - 1
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%
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%
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 +∞%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +150%
Contains more Vitamin B6 +11900%
Equal in Vitamin E - 1

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Bamboo shoot
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
29%
Wakame
14%
Bamboo shoot
Minerals Daily Need Coverage Score
65%
Wakame
23%
Bamboo shoot

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.