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Arrowroot vs. Bamboo shoots — In-Depth Nutrition Comparison

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Summary of differences between arrowroot and bamboo shoots

  • Arrowroot has more folate, iron, vitamin B3, phosphorus, and magnesium; however, bamboo shoots are higher in copper.
  • Arrowroot covers your daily need for folate, 83% more than bamboo shoots.
  • Arrowroot has 8 times more magnesium than bamboo shoots. While arrowroot has 25mg of magnesium, bamboo shoots have only 3mg.
  • The glycemic index of arrowroot is higher.

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

Infographic

Arrowroot vs Bamboo shoots 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 3.9% 47% 19% 63% 30% 25% 0.52% 34% 4.4%
Contains more MagnesiumMagnesium +733.3%
Contains more IronIron +344%
Contains more PhosphorusPhosphorus +66.1%
Contains more CalciumCalcium +116.7%
Contains more PotassiumPotassium +17.4%
Contains more CopperCopper +57%
Contains more ZincZinc +74.6%
Contains less SodiumSodium -84.6%
Contains more ManganeseManganese +50.6%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 0.33% 20% 0% 38% 16% 11% 9.7% 55% 0% 0% 5.3% 0%
Contains more Vitamin B3Vitamin B3 +182.2%
Contains more Vitamin B5Vitamin B5 +81.4%
Contains more FolateFolate +4728.6%
Contains more Vitamin CVitamin C +110.5%
Contains more Vitamin B2Vitamin B2 +18.6%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.15mg
~equal in Vitamin B6 ~0.24mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Arrowroot Bamboo shoots DV% diff.
Folate 338µg 7µg 83%
Iron 2.22mg 0.5mg 22%
Copper 0.121mg 0.19mg 8%
Vitamin B3 1.693mg 0.6mg 7%
Vitamin E 1mg 7%
Phosphorus 98mg 59mg 6%
Magnesium 25mg 3mg 5%
Zinc 0.63mg 1.1mg 4%
Manganese 0.174mg 0.262mg 4%
Fiber 1.3g 2.2g 4%
Vitamin B5 0.292mg 0.161mg 3%
Protein 4.24g 2.6g 3%
Carbs 13.39g 5.2g 3%
Calories 65kcal 27kcal 2%
Vitamin C 1.9mg 4mg 2%
Potassium 454mg 533mg 2%
Vitamin B6 0.266mg 0.24mg 2%
Sodium 26mg 4mg 1%
Calcium 6mg 13mg 1%
Vitamin B1 0.143mg 0.15mg 1%
Vitamin B2 0.059mg 0.07mg 1%
Fats 0.2g 0.3g 0%
Net carbs 12.09g 3g N/A
Sugar 3g N/A
Vitamin A 1µg 1µg 0%
Selenium 0.7µg 0.8µg 0%
Saturated fat 0.039g 0.069g 0%
Monounsaturated fat 0.004g 0.007g 0%
Polyunsaturated fat 0.092g 0.134g 0%
Tryptophan 0.027mg 0%
Threonine 0.086mg 0%
Isoleucine 0.088mg 0%
Leucine 0.14mg 0%
Lysine 0.134mg 0%
Methionine 0.03mg 0%
Phenylalanine 0.09mg 0%
Valine 0.106mg 0%
Histidine 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +63.1%
Contains more CarbsCarbs +157.5%
Contains more OtherOther +57.8%
Contains more FatsFats +50%
Contains more WaterWater +12.7%

Fat Type Comparison

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

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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 shoots - 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.