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  6. Bamboo shoots vs. Buckwheat

Bamboo shoots vs. Buckwheat — In-Depth Nutrition Comparison

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What are the main differences between bamboo shoots and buckwheat?

  • Bamboo shoots are richer in potassium, vitamin B6, vitamin B1, and vitamin E, yet buckwheat is richer in magnesium and manganese.
  • Bamboo shoots' daily need coverage for potassium is 13% higher.
  • Bamboo shoots have 11 times more vitamin E than buckwheat. Bamboo shoots have 1mg of vitamin E, while buckwheat has 0.09mg.
  • Buckwheat contains less sugar.
  • Bamboo shoots have a lower glycemic index than buckwheat.

We used Bamboo shoots, raw and Buckwheat groats, roasted, cooked types in this comparison.

Infographic

Bamboo shoots vs Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more CalciumCalcium +85.7%
Contains more PotassiumPotassium +505.7%
Contains more CopperCopper +30.1%
Contains more ZincZinc +80.3%
Contains more MagnesiumMagnesium +1600%
Contains more IronIron +60%
Contains more PhosphorusPhosphorus +18.6%
Contains more ManganeseManganese +53.8%
Contains more SeleniumSelenium +175%
~equal in Sodium ~4mg

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 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1011.1%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +79.5%
Contains more Vitamin B6Vitamin B6 +211.7%
Contains more Vitamin B3Vitamin B3 +56.7%
Contains more Vitamin B5Vitamin B5 +123%
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 Buckwheat DV% diff.
Potassium 533mg 88mg 13%
Vitamin B6 0.24mg 0.077mg 13%
Magnesium 3mg 51mg 11%
Vitamin B1 0.15mg 0.04mg 9%
Vitamin E 1mg 0.09mg 6%
Manganese 0.262mg 0.403mg 6%
Carbs 5.2g 19.94g 5%
Copper 0.19mg 0.146mg 5%
Choline 0mg 20.1mg 4%
Vitamin C 4mg 0mg 4%
Vitamin B5 0.161mg 0.359mg 4%
Iron 0.5mg 0.8mg 4%
Zinc 1.1mg 0.61mg 4%
Selenium 0.8µg 2.2µg 3%
Calories 27kcal 92kcal 3%
Phosphorus 59mg 70mg 2%
Fiber 2.2g 2.7g 2%
Protein 2.6g 3.38g 2%
Vitamin B2 0.07mg 0.039mg 2%
Vitamin B3 0.6mg 0.94mg 2%
Vitamin K 0µg 1.9µg 2%
Folate 7µg 14µg 2%
Calcium 13mg 7mg 1%
Fats 0.3g 0.62g 0%
Net carbs 3g 17.24g N/A
Sugar 3g 0.9g N/A
Sodium 4mg 4mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.069g 0.134g 0%
Monounsaturated fat 0.007g 0.188g 0%
Polyunsaturated fat 0.134g 0.188g 0%
Tryptophan 0.027mg 0.049mg 0%
Threonine 0.086mg 0.129mg 0%
Isoleucine 0.088mg 0.127mg 0%
Leucine 0.14mg 0.212mg 0%
Lysine 0.134mg 0.172mg 0%
Methionine 0.03mg 0.044mg 0%
Phenylalanine 0.09mg 0.133mg 0%
Valine 0.106mg 0.173mg 0%
Histidine 0.042mg 0.079mg 0%
Fructose 0.1g 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
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more WaterWater +20.3%
Contains more OtherOther +109.3%
Contains more ProteinProtein +30%
Contains more FatsFats +106.7%
Contains more CarbsCarbs +283.5%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains less Sat. FatSaturated fat -48.5%
Contains more Mono. FatMonounsaturated fat +2585.7%
Contains more Poly. FatPolyunsaturated fat +40.3%

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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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.