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  6. Bamboo shoots vs. Breadfruit

Bamboo shoots vs. Breadfruit — In-Depth Nutrition Comparison

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A recap on differences between bamboo shoots and breadfruit

  • Bamboo shoots are higher in copper, vitamin B6, zinc, manganese, and vitamin E, yet breadfruit is higher in vitamin C, fiber, vitamin B5, and magnesium.
  • Breadfruit covers your daily vitamin C needs 28% more than bamboo shoots.
  • Bamboo shoots contain 10 times more vitamin E than breadfruit. While bamboo shoots contain 1mg of vitamin E, breadfruit contains only 0.1mg.
  • The glycemic index of bamboo shoots is lower.

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

Infographic

Bamboo shoots vs Breadfruit 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.
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 18% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
Contains more CopperCopper +126.2%
Contains more ZincZinc +816.7%
Contains more PhosphorusPhosphorus +96.7%
Contains more ManganeseManganese +336.7%
Contains more SeleniumSelenium +33.3%
Contains more MagnesiumMagnesium +733.3%
Contains more CalciumCalcium +30.8%
Contains less SodiumSodium -50%
~equal in Potassium ~490mg
~equal in Iron ~0.54mg

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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B6Vitamin B6 +140%
Contains more Vitamin CVitamin C +625%
Contains more Vitamin B3Vitamin B3 +50%
Contains more Vitamin B5Vitamin B5 +183.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bamboo shoots Breadfruit DV% diff.
Vitamin C 4mg 29mg 28%
Copper 0.19mg 0.084mg 12%
Vitamin B6 0.24mg 0.1mg 11%
Fiber 2.2g 4.9g 11%
Manganese 0.262mg 0.06mg 9%
Zinc 1.1mg 0.12mg 9%
Carbs 5.2g 27.12g 7%
Vitamin B5 0.161mg 0.457mg 6%
Vitamin E 1mg 0.1mg 6%
Magnesium 3mg 25mg 5%
Calories 27kcal 103kcal 4%
Phosphorus 59mg 30mg 4%
Vitamin B2 0.07mg 0.03mg 3%
Protein 2.6g 1.07g 3%
Vitamin B1 0.15mg 0.11mg 3%
Choline 0mg 9.8mg 2%
Folate 7µg 14µg 2%
Vitamin B3 0.6mg 0.9mg 2%
Iron 0.5mg 0.54mg 1%
Potassium 533mg 490mg 1%
Fats 0.3g 0.23g 0%
Net carbs 3g 22.22g N/A
Calcium 13mg 17mg 0%
Sugar 3g 11g N/A
Sodium 4mg 2mg 0%
Vitamin A 1µg 0µg 0%
Selenium 0.8µg 0.6µg 0%
Vitamin K 0µg 0.5µg 0%
Saturated fat 0.069g 0.048g 0%
Monounsaturated fat 0.007g 0.034g 0%
Polyunsaturated fat 0.134g 0.066g 0%
Tryptophan 0.027mg 0%
Threonine 0.086mg 0.052mg 0%
Isoleucine 0.088mg 0.064mg 0%
Leucine 0.14mg 0.065mg 0%
Lysine 0.134mg 0.037mg 0%
Methionine 0.03mg 0.01mg 0%
Phenylalanine 0.09mg 0.026mg 0%
Valine 0.106mg 0.047mg 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
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Contains more ProteinProtein +143%
Contains more FatsFats +30.4%
Contains more WaterWater +28.8%
Contains more CarbsCarbs +421.5%
~equal in Other ~0.93g

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
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 g
Contains more Poly. FatPolyunsaturated fat +103%
Contains less Sat. FatSaturated fat -30.4%
Contains more Mono. FatMonounsaturated fat +385.7%

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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. Bamboo shoots - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/nutrients
  2. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.