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  6. Bamboo shoots vs. Hearts of palm

Bamboo shoots vs. Hearts of palm — In-Depth Nutrition Comparison

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What are the differences between bamboo shoots and hearts of palm?

  • Bamboo shoots are higher in vitamin B6, vitamin B1, potassium, and copper, yet hearts of palm are higher in manganese, iron, magnesium, and folate.
  • Hearts of palm' daily need coverage for manganese is 49% more.
  • Bamboo shoots have 14 times more vitamin B1 than hearts of palm. While bamboo shoots have 0.15mg of vitamin B1, hearts of palm have only 0.011mg.
  • The amount of sodium in bamboo shoots is lower.

We used Bamboo shoots, raw and Hearts of palm, canned types in this article.

Infographic

Bamboo shoots vs Hearts of palm 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 27% 17% 16% 117% 44% 31% 28% 56% 182% 3.8%
Contains more PotassiumPotassium +201.1%
Contains more CopperCopper +42.9%
Contains less SodiumSodium -99.1%
Contains more SeleniumSelenium +14.3%
Contains more MagnesiumMagnesium +1166.7%
Contains more CalciumCalcium +346.2%
Contains more IronIron +526%
Contains more PhosphorusPhosphorus +10.2%
Contains more ManganeseManganese +432.1%
~equal in Zinc ~1.15mg

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 26% 0% 0% 0% 2.8% 13% 8.2% 7.6% 5.1% 0% 0% 29% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1263.6%
Contains more Vitamin B2Vitamin B2 +22.8%
Contains more Vitamin B3Vitamin B3 +37.3%
Contains more Vitamin B5Vitamin B5 +27.8%
Contains more Vitamin B6Vitamin B6 +990.9%
Contains more Vitamin CVitamin C +97.5%
Contains more FolateFolate +457.1%
~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 Hearts of palm DV% diff.
Manganese 0.262mg 1.394mg 49%
Iron 0.5mg 3.13mg 33%
Sodium 4mg 426mg 18%
Vitamin B6 0.24mg 0.022mg 17%
Vitamin B1 0.15mg 0.011mg 12%
Potassium 533mg 177mg 10%
Magnesium 3mg 38mg 8%
Folate 7µg 39µg 8%
Vitamin E 1mg 7%
Copper 0.19mg 0.133mg 6%
Calcium 13mg 58mg 5%
Vitamin C 4mg 7.9mg 4%
Fiber 2.2g 2.4g 1%
Phosphorus 59mg 65mg 1%
Vitamin B2 0.07mg 0.057mg 1%
Vitamin B3 0.6mg 0.437mg 1%
Vitamin B5 0.161mg 0.126mg 1%
Calories 27kcal 28kcal 0%
Protein 2.6g 2.52g 0%
Fats 0.3g 0.62g 0%
Carbs 5.2g 4.62g 0%
Net carbs 3g 2.22g N/A
Sugar 3g N/A
Zinc 1.1mg 1.15mg 0%
Vitamin A 1µg 0µg 0%
Selenium 0.8µg 0.7µg 0%
Saturated fat 0.069g 0.13g 0%
Monounsaturated fat 0.007g 0.103g 0%
Polyunsaturated fat 0.134g 0.202g 0%
Tryptophan 0.027mg 0.023mg 0%
Threonine 0.086mg 0.097mg 0%
Isoleucine 0.088mg 0.101mg 0%
Leucine 0.14mg 0.169mg 0%
Lysine 0.134mg 0.091mg 0%
Methionine 0.03mg 0.042mg 0%
Phenylalanine 0.09mg 0.098mg 0%
Valine 0.106mg 0.114mg 0%
Histidine 0.042mg 0.055mg 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% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
Contains more CarbsCarbs +12.6%
Contains more FatsFats +106.7%
Contains more OtherOther +126.7%
~equal in Protein ~2.52g
~equal in Water ~90.2g

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
30% 24% 46%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.103 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -46.9%
Contains more Mono. FatMonounsaturated fat +1371.4%
Contains more Poly. FatPolyunsaturated fat +50.7%

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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. Hearts of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168569/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.