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Bamboo shoots vs. Clam — In-Depth Nutrition Comparison

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A recap on differences between bamboo shoots and clam

  • Clam is higher than bamboo shoots in vitamin B12, selenium, copper, phosphorus, manganese, iron, vitamin B2, and vitamin C.
  • Clam covers your daily vitamin B12 needs 4120% more than bamboo shoots.
  • The amount of sodium in bamboo shoots is lower.

Food varieties used in this article are Bamboo shoots, raw and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Bamboo shoots vs Clam 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%
Clam
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 28% 55% 105% 229% 74% 145% 157% 130% 349%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +607.7%
Contains more PotassiumPotassium +17.8%
Contains more IronIron +462%
Contains more CopperCopper +262.1%
Contains more ZincZinc +148.2%
Contains more PhosphorusPhosphorus +472.9%
Contains more ManganeseManganese +281.7%
Contains more SeleniumSelenium +7900%

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%
Clam
7
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 74% 57% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +118.2%
Contains more Vitamin CVitamin C +452.5%
Contains more Vitamin AVitamin A +17000%
Contains more Vitamin B2Vitamin B2 +508.6%
Contains more Vitamin B3Vitamin B3 +459%
Contains more Vitamin B5Vitamin B5 +322.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +314.3%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.15mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Clam
3
26% 2% 5% 64% 4%
Protein: 25.55 g
Fats: 1.95 g
Carbs: 5.13 g
Water: 63.64 g
Other: 3.73 g
Contains more WaterWater +43%
Contains more ProteinProtein +882.7%
Contains more FatsFats +550%
Contains more OtherOther +314.4%
~equal in Carbs ~5.13g

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
Clam
2
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains less Sat. FatSaturated fat -63.3%
Contains more Mono. FatMonounsaturated fat +2357.1%
Contains more Poly. FatPolyunsaturated fat +311.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bamboo shoots Clam
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bamboo shoots Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Selenium 0.8µg 64µg 115%
Copper 0.19mg 0.688mg 55%
Sodium 4mg 1202mg 52%
Protein 2.6g 25.55g 46%
Phosphorus 59mg 338mg 40%
Manganese 0.262mg 1mg 32%
Iron 0.5mg 2.81mg 29%
Vitamin B2 0.07mg 0.426mg 27%
Cholesterol 0mg 67mg 22%
Vitamin C 4mg 22.1mg 20%
Vitamin A 1µg 171µg 19%
Vitamin B3 0.6mg 3.354mg 17%
Zinc 1.1mg 2.73mg 15%
Vitamin B5 0.161mg 0.68mg 10%
Vitamin B6 0.24mg 0.11mg 10%
Fiber 2.2g 0g 9%
Calcium 13mg 92mg 8%
Vitamin E 1mg 7%
Folate 7µg 29µg 6%
Calories 27kcal 148kcal 6%
Magnesium 3mg 18mg 4%
Polyunsaturated fat 0.134g 0.552g 3%
Potassium 533mg 628mg 3%
Fats 0.3g 1.95g 3%
Saturated fat 0.069g 0.188g 1%
Carbs 5.2g 5.13g 0%
Net carbs 3g 5.13g N/A
Sugar 3g N/A
Vitamin B1 0.15mg 0.15mg 0%
Monounsaturated fat 0.007g 0.172g 0%
Tryptophan 0.027mg 0.286mg 0%
Threonine 0.086mg 1.099mg 0%
Isoleucine 0.088mg 1.112mg 0%
Leucine 0.14mg 1.798mg 0%
Lysine 0.134mg 1.909mg 0%
Methionine 0.03mg 0.576mg 0%
Phenylalanine 0.09mg 0.915mg 0%
Valine 0.106mg 1.116mg 0%
Histidine 0.042mg 0.49mg 0%
Omega-3 - EPA 0g 0.138g N/A
Omega-3 - DHA 0g 0.146g N/A
Omega-3 - DPA 0g 0.104g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bamboo shoots Clam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Bamboo shoots
983%
Clam
Minerals Daily Need Coverage Score
23%
Bamboo shoots
129%
Clam

Comparison summary

Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 3g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is lower in Cholesterol?
Bamboo shoots
Bamboo shoots is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Bamboo shoots
Bamboo shoots contains less Sodium (difference - 1198mg)
Which food is lower in Saturated fat?
Bamboo shoots
Bamboo shoots is lower in Saturated fat (difference - 0.119g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/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.