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Bamboo shoots vs. Bitter melon — In-Depth Nutrition Comparison

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How are bamboo shoots and bitter melon different?

  • Bamboo shoots are richer in zinc, while bitter melon is higher in vitamin C, vitamin B6, vitamin A, folate, vitamin B2, magnesium, iron, manganese, and calcium.
  • Bitter melon covers your daily need for vitamin C, 93% more than bamboo shoots.
  • Bamboo shoots contain 4 times more zinc than bitter melon. Bamboo shoots contain 1.1mg of zinc, while bitter melon contains 0.3mg.

Bamboo shoots, raw and Balsam-pear (bitter gourd), leafy tips, raw types were used in this article.

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Bamboo shoots vs Bitter melon 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 61% 25% 54% 77% 67% 8.2% 42% 1.4% 70% 4.9%
Contains more ZincZinc +266.7%
Contains less SodiumSodium -63.6%
Contains more MagnesiumMagnesium +2733.3%
Contains more CalciumCalcium +546.2%
Contains more PotassiumPotassium +14.1%
Contains more IronIron +308%
Contains more PhosphorusPhosphorus +67.8%
Contains more ManganeseManganese +104.6%
Contains more SeleniumSelenium +12.5%
~equal in Copper ~0.201mg

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 293% 29% 0% 0% 45% 84% 21% 3.8% 185% 0% 0% 96% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +155.6%
Contains more Vitamin CVitamin C +2100%
Contains more Vitamin AVitamin A +8600%
Contains more Vitamin B1Vitamin B1 +20.7%
Contains more Vitamin B2Vitamin B2 +417.1%
Contains more Vitamin B3Vitamin B3 +85%
Contains more Vitamin B6Vitamin B6 +234.6%
Contains more FolateFolate +1728.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Bamboo shoots Bitter melon DV% diff.
Vitamin C 4mg 88mg 93%
Vitamin B6 0.24mg 0.803mg 43%
Folate 7µg 128µg 30%
Vitamin B2 0.07mg 0.362mg 22%
Magnesium 3mg 85mg 20%
Iron 0.5mg 2.04mg 19%
Manganese 0.262mg 0.536mg 12%
Vitamin A 1µg 87µg 10%
Fiber 2.2g 9%
Vitamin E 1mg 7%
Zinc 1.1mg 0.3mg 7%
Calcium 13mg 84mg 7%
Phosphorus 59mg 99mg 6%
Protein 2.6g 5.3g 5%
Vitamin B1 0.15mg 0.181mg 3%
Vitamin B3 0.6mg 1.11mg 3%
Potassium 533mg 608mg 2%
Vitamin B5 0.161mg 0.063mg 2%
Copper 0.19mg 0.201mg 1%
Polyunsaturated fat 0.134g 1%
Carbs 5.2g 3.29g 1%
Fats 0.3g 0.69g 1%
Calories 27kcal 30kcal 0%
Net carbs 3g 3.29g N/A
Sugar 3g N/A
Sodium 4mg 11mg 0%
Selenium 0.8µg 0.9µg 0%
Saturated fat 0.069g 0%
Monounsaturated fat 0.007g 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
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
5% 3% 89%
Protein: 5.3 g
Fats: 0.69 g
Carbs: 3.29 g
Water: 89.25 g
Other: 1.47 g
Contains more CarbsCarbs +58.1%
Contains more ProteinProtein +103.8%
Contains more FatsFats +130%
Contains more OtherOther +63.3%
~equal in Water ~89.25g

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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. Bitter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168391/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.