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  6. Bamboo shoots vs. Gourd

Bamboo shoots vs. Gourd — In-Depth Nutrition Comparison

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The main differences between bamboo shoots and gourd

  • Bamboo shoots are richer in copper, vitamin B6, potassium, vitamin B1, manganese, fiber, and phosphorus, yet gourd is richer in vitamin C.
  • Daily need coverage for copper for bamboo shoots is 18% higher.
  • Bamboo shoots contain 6 times more vitamin B6 than gourd. Bamboo shoots contain 0.24mg of vitamin B6, while gourd contains 0.04mg.

Food types used in this article are Bamboo shoots, raw and Gourd, white-flowered (calabash), raw.

Infographic

Bamboo shoots vs Gourd 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%
Gourd
Gourd
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 7.8% 13% 7.5% 8.7% 19% 5.6% 0.26% 8.6% 1.1%
Contains more PotassiumPotassium +255.3%
Contains more IronIron +150%
Contains more CopperCopper +630.8%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +353.8%
Contains more ManganeseManganese +297%
Contains more SeleniumSelenium +300%
Contains more MagnesiumMagnesium +266.7%
Contains more CalciumCalcium +100%
Contains less SodiumSodium -50%

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%
Gourd
Gourd
1
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 34% 0% 0% 0% 7.3% 5.1% 6% 9.1% 9.2% 0% 0% 4.5% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +417.2%
Contains more Vitamin B2Vitamin B2 +218.2%
Contains more Vitamin B3Vitamin B3 +87.5%
Contains more Vitamin B6Vitamin B6 +500%
Contains more FolateFolate +16.7%
Contains more Vitamin CVitamin C +152.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.152mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Bamboo shoots Gourd DV% diff.
Copper 0.19mg 0.026mg 18%
Vitamin B6 0.24mg 0.04mg 15%
Potassium 533mg 150mg 11%
Vitamin B1 0.15mg 0.029mg 10%
Manganese 0.262mg 0.066mg 9%
Vitamin E 1mg 7%
Vitamin C 4mg 10.1mg 7%
Fiber 2.2g 0.5g 7%
Phosphorus 59mg 13mg 7%
Vitamin B2 0.07mg 0.022mg 4%
Iron 0.5mg 0.2mg 4%
Zinc 1.1mg 0.7mg 4%
Protein 2.6g 0.62g 4%
Vitamin B3 0.6mg 0.32mg 2%
Magnesium 3mg 11mg 2%
Polyunsaturated fat 0.134g 0.009g 1%
Calories 27kcal 14kcal 1%
Selenium 0.8µg 0.2µg 1%
Calcium 13mg 26mg 1%
Carbs 5.2g 3.39g 1%
Fats 0.3g 0.02g 0%
Net carbs 3g 2.89g N/A
Sugar 3g N/A
Sodium 4mg 2mg 0%
Vitamin A 1µg 0%
Vitamin B5 0.161mg 0.152mg 0%
Folate 7µg 6µg 0%
Saturated fat 0.069g 0.002g 0%
Monounsaturated fat 0.007g 0.004g 0%
Tryptophan 0.027mg 0.003mg 0%
Threonine 0.086mg 0.018mg 0%
Isoleucine 0.088mg 0.033mg 0%
Leucine 0.14mg 0.036mg 0%
Lysine 0.134mg 0.021mg 0%
Methionine 0.03mg 0.004mg 0%
Phenylalanine 0.09mg 0.015mg 0%
Valine 0.106mg 0.027mg 0%
Histidine 0.042mg 0.004mg 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
Gourd
Gourd
1
3% 96%
Protein: 0.62 g
Fats: 0.02 g
Carbs: 3.39 g
Water: 95.54 g
Other: 0.43 g
Contains more ProteinProtein +319.4%
Contains more FatsFats +1400%
Contains more CarbsCarbs +53.4%
Contains more OtherOther +109.3%
~equal in Water ~95.54g

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
Gourd
Gourd
1
13% 27% 60%
Saturated fat: Sat. Fat 0.002 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.009 g
Contains more Mono. FatMonounsaturated fat +75%
Contains more Poly. FatPolyunsaturated fat +1388.9%
Contains less Sat. FatSaturated fat -97.1%

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. Gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169232/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.