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Arrowroot vs. Bamboo shoot — In-Depth Nutrition Comparison

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Summary of differences between Arrowroot and Bamboo shoot

  • Arrowroot has more Folate, Iron, Vitamin B3, Phosphorus, and Magnesium, however, Bamboo shoot is higher in Copper.
  • Arrowroot covers your daily need of Folate 83% more than Bamboo shoot.
  • Arrowroot has 8 times more Magnesium than Bamboo shoot. While Arrowroot has 25mg of Magnesium, Bamboo shoot has only 3mg.

These are the specific foods used in this comparison Arrowroot, raw and Bamboo shoots, raw.

Infographic

Arrowroot 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.
Contains more Iron +344%
Contains more Magnesium +733.3%
Contains more Phosphorus +66.1%
Contains more Calcium +116.7%
Contains more Potassium +17.4%
Contains less Sodium -84.6%
Contains more Zinc +74.6%
Contains more Copper +57%
Contains more Manganese +50.6%
Contains more Selenium +14.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Contains more Iron +344%
Contains more Magnesium +733.3%
Contains more Phosphorus +66.1%
Contains more Calcium +116.7%
Contains more Potassium +17.4%
Contains less Sodium -84.6%
Contains more Zinc +74.6%
Contains more Copper +57%
Contains more Manganese +50.6%
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.
:
Contains more Vitamin B3 +182.2%
Contains more Vitamin B5 +81.4%
Contains more Vitamin B6 +10.8%
Contains more Folate +4728.6%
Contains more Vitamin C +110.5%
Contains more Vitamin B2 +18.6%
Equal in Vitamin A - 20
Equal in Vitamin B1 - 0.15
Equal in Vitamin B6 - 0.24
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 7% 36% 14% 32% 18% 62% 254% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 20% 0% 14% 38% 17% 12% 10% 56% 6% 0% 0% 0%
Contains more Vitamin B3 +182.2%
Contains more Vitamin B5 +81.4%
Contains more Vitamin B6 +10.8%
Contains more Folate +4728.6%
Contains more Vitamin C +110.5%
Contains more Vitamin B2 +18.6%
Equal in Vitamin A - 20
Equal in Vitamin B1 - 0.15
Equal in Vitamin B6 - 0.24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +63.1%
Contains more Carbs +157.5%
Contains more Other +57.8%
Contains more Fats +50%
Contains more Water +12.7%
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 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 Protein +63.1%
Contains more Carbs +157.5%
Contains more Other +57.8%
Contains more Fats +50%
Contains more Water +12.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -43.5%
Contains more Monounsaturated Fat +75%
Contains more Polyunsaturated fat +45.7%
29% 3% 68%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.092 g
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Contains less Saturated Fat -43.5%
Contains more Monounsaturated Fat +75%
Contains more Polyunsaturated fat +45.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arrowroot Bamboo shoot Opinion
Net carbs 12.09g 3g Arrowroot
Protein 4.24g 2.6g Arrowroot
Fats 0.2g 0.3g Bamboo shoot
Carbs 13.39g 5.2g Arrowroot
Calories 65kcal 27kcal Arrowroot
Sugar 3g Arrowroot
Fiber 1.3g 2.2g Bamboo shoot
Calcium 6mg 13mg Bamboo shoot
Iron 2.22mg 0.5mg Arrowroot
Magnesium 25mg 3mg Arrowroot
Phosphorus 98mg 59mg Arrowroot
Potassium 454mg 533mg Bamboo shoot
Sodium 26mg 4mg Bamboo shoot
Zinc 0.63mg 1.1mg Bamboo shoot
Copper 0.121mg 0.19mg Bamboo shoot
Manganese 0.174mg 0.262mg Bamboo shoot
Selenium 0.7µg 0.8µg Bamboo shoot
Vitamin A 19IU 20IU Bamboo shoot
Vitamin A RAE 1µg 1µg
Vitamin E 1mg Bamboo shoot
Vitamin C 1.9mg 4mg Bamboo shoot
Vitamin B1 0.143mg 0.15mg Bamboo shoot
Vitamin B2 0.059mg 0.07mg Bamboo shoot
Vitamin B3 1.693mg 0.6mg Arrowroot
Vitamin B5 0.292mg 0.161mg Arrowroot
Vitamin B6 0.266mg 0.24mg Arrowroot
Folate 338µg 7µg Arrowroot
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 0.039g 0.069g Arrowroot
Monounsaturated Fat 0.004g 0.007g Bamboo shoot
Polyunsaturated fat 0.092g 0.134g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot 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
32%
Arrowroot
13%
Bamboo shoot
Minerals Daily Need Coverage Score
27%
Arrowroot
23%
Bamboo shoot

Comparison summary

Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Bamboo shoot
Bamboo shoot is lower in glycemic index (difference - 26)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 3g)
Which food is lower in Saturated Fat?
Arrowroot
Arrowroot is lower in Saturated Fat (difference - 0.03g)
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 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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.