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  6. Bamboo shoots vs. Avocado

Bamboo shoots vs. Avocado — In-Depth Nutrition Comparison

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Summary of differences between bamboo shoots and avocadoes

  • Bamboo shoots have more vitamin B1; however, avocadoes are higher in vitamin B5, folate, fiber, vitamin K, vitamin E, vitamin B3, vitamin C, and magnesium.
  • Avocadoes cover your daily need for vitamin B5, 25% more than bamboo shoots.
  • Bamboo shoots have 2 times more vitamin B1 than avocadoes. While bamboo shoots have 0.15mg of vitamin B1, avocadoes have only 0.067mg.
  • Bamboo shoots have less saturated fat.

These are the specific foods used in this comparison Bamboo shoots, raw and Avocados, raw, all commercial varieties.

Infographic

Bamboo shoots vs Avocado 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 2.1% 3.9% 47% 19% 63% 30% 25% 0.52% 34% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more ZincZinc +71.9%
Contains more PhosphorusPhosphorus +13.5%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +84.5%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +866.7%
~equal in Calcium ~12mg
~equal in Potassium ~485mg
~equal in Iron ~0.55mg
~equal in Copper ~0.19mg

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 13% 0.33% 20% 0% 38% 16% 11% 9.7% 55% 0% 0% 5.3% 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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin B1Vitamin B1 +123.9%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +107%
Contains more Vitamin B2Vitamin B2 +85.7%
Contains more Vitamin B3Vitamin B3 +189.7%
Contains more Vitamin B5Vitamin B5 +762.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1057.1%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.257mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bamboo shoots Avocado DV% diff.
Vitamin B5 0.161mg 1.389mg 25%
Monounsaturated fat 0.007g 9.799g 24%
Fats 0.3g 14.66g 22%
Folate 7µg 81µg 19%
Vitamin K 0µg 21µg 18%
Fiber 2.2g 6.7g 18%
Polyunsaturated fat 0.134g 1.816g 11%
Saturated fat 0.069g 2.126g 9%
Calories 27kcal 160kcal 7%
Vitamin E 1mg 2.07mg 7%
Vitamin C 4mg 10mg 7%
Vitamin B3 0.6mg 1.738mg 7%
Vitamin B1 0.15mg 0.067mg 7%
Magnesium 3mg 29mg 6%
Manganese 0.262mg 0.142mg 5%
Vitamin B2 0.07mg 0.13mg 5%
Zinc 1.1mg 0.64mg 4%
Choline 0mg 14.2mg 3%
Carbs 5.2g 8.53g 1%
Phosphorus 59mg 52mg 1%
Selenium 0.8µg 0.4µg 1%
Protein 2.6g 2g 1%
Vitamin B6 0.24mg 0.257mg 1%
Iron 0.5mg 0.55mg 1%
Potassium 533mg 485mg 1%
Vitamin A 1µg 7µg 1%
Net carbs 3g 1.83g N/A
Calcium 13mg 12mg 0%
Sugar 3g 0.66g N/A
Copper 0.19mg 0.19mg 0%
Starch 0.11g 0%
Sodium 4mg 7mg 0%
Tryptophan 0.027mg 0.025mg 0%
Threonine 0.086mg 0.073mg 0%
Isoleucine 0.088mg 0.084mg 0%
Leucine 0.14mg 0.143mg 0%
Lysine 0.134mg 0.132mg 0%
Methionine 0.03mg 0.038mg 0%
Phenylalanine 0.09mg 0.097mg 0%
Valine 0.106mg 0.107mg 0%
Histidine 0.042mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +30%
Contains more WaterWater +24.3%
Contains more FatsFats +4786.7%
Contains more CarbsCarbs +64%
Contains more OtherOther +75.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 3% 64%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.134 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Mono. FatMonounsaturated fat +139885.7%
Contains more Poly. FatPolyunsaturated fat +1255.2%

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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. Bamboo shoots - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.