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  6. Bamboo shoot vs. Horned melon

Bamboo shoot vs. Horned melon — In-Depth Nutrition Comparison

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What are the differences between Bamboo shoot and Horned melon?

  • Bamboo shoot is higher in Copper, Vitamin B6, Potassium, Vitamin B1, Manganese, and Zinc, yet Horned melon is higher in Magnesium, and Iron.
  • Bamboo shoot's daily need coverage for Copper is 19% more.
  • Bamboo shoot has 7 times more Manganese than Horned melon. While Bamboo shoot has 0.262mg of Manganese, Horned melon has only 0.039mg.

We used Bamboo shoots, raw and Horned melon (Kiwano) types in this article.

Infographic

Bamboo shoot vs Horned melon 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.
Bamboo shoot
Bamboo shoot
6
:
3
Horned melon
Horned melon
Contains more Phosphorus +59.5%
Contains more Potassium +333.3%
Contains more Zinc +129.2%
Contains more Copper +850%
Contains more Manganese +571.8%
Contains more Iron +126%
Contains more Magnesium +1233.3%
Contains less Sodium -50%
Equal in Calcium - 13
Bamboo shoot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Horned melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 29% 16% 11% 1% 14% 7% 6% 0%
Contains more Phosphorus +59.5%
Contains more Potassium +333.3%
Contains more Zinc +129.2%
Contains more Copper +850%
Contains more Manganese +571.8%
Contains more Iron +126%
Contains more Magnesium +1233.3%
Contains less Sodium -50%
Equal in Calcium - 13

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.
Bamboo shoot
Bamboo shoot
9
:
3
Horned melon
Horned melon
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +366.7%
Contains more Vitamin B6 +281%
Contains more Folate +133.3%
Contains more Vitamin A +635%
Contains more Vitamin C +32.5%
Contains more Vitamin B5 +13.7%
Equal in Vitamin B3 - 0.565
Bamboo shoot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 20% 0% 14% 38% 17% 12% 10% 56% 6% 0% 0%
Horned melon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 0% 0% 18% 7% 4% 11% 11% 15% 3% 0% 0%
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +366.7%
Contains more Vitamin B6 +281%
Contains more Folate +133.3%
Contains more Vitamin A +635%
Contains more Vitamin C +32.5%
Contains more Vitamin B5 +13.7%
Equal in Vitamin B3 - 0.565

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bamboo shoot
Bamboo shoot
3
:
2
Horned melon
Horned melon
Contains more Protein +46.1%
Contains more Other +109.3%
Contains more Fats +320%
Contains more Carbs +45.4%
Equal in Water - 88.97
Bamboo shoot
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Horned melon
2% 8% 89%
Protein: 1.78 g
Fats: 1.26 g
Carbs: 7.56 g
Water: 88.97 g
Other: 0.43 g
Contains more Protein +46.1%
Contains more Other +109.3%
Contains more Fats +320%
Contains more Carbs +45.4%
Equal in Water - 88.97

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bamboo shoot Horned melon Opinion
Net carbs 3g 7.56g Horned melon
Protein 2.6g 1.78g Bamboo shoot
Fats 0.3g 1.26g Horned melon
Carbs 5.2g 7.56g Horned melon
Calories 27kcal 44kcal Horned melon
Sugar 3g Horned melon
Fiber 2.2g Bamboo shoot
Calcium 13mg 13mg
Iron 0.5mg 1.13mg Horned melon
Magnesium 3mg 40mg Horned melon
Phosphorus 59mg 37mg Bamboo shoot
Potassium 533mg 123mg Bamboo shoot
Sodium 4mg 2mg Horned melon
Zinc 1.1mg 0.48mg Bamboo shoot
Copper 0.19mg 0.02mg Bamboo shoot
Manganese 0.262mg 0.039mg Bamboo shoot
Selenium 0.8µg Bamboo shoot
Vitamin A 20IU 147IU Horned melon
Vitamin A RAE 1µg 7µg Horned melon
Vitamin E 1mg Bamboo shoot
Vitamin C 4mg 5.3mg Horned melon
Vitamin B1 0.15mg 0.025mg Bamboo shoot
Vitamin B2 0.07mg 0.015mg Bamboo shoot
Vitamin B3 0.6mg 0.565mg Bamboo shoot
Vitamin B5 0.161mg 0.183mg Horned melon
Vitamin B6 0.24mg 0.063mg Bamboo shoot
Folate 7µg 3µg Bamboo shoot
Tryptophan 0.027mg Bamboo shoot
Threonine 0.086mg Bamboo shoot
Isoleucine 0.088mg Bamboo shoot
Leucine 0.14mg Bamboo shoot
Lysine 0.134mg Bamboo shoot
Methionine 0.03mg Bamboo shoot
Phenylalanine 0.09mg Bamboo shoot
Valine 0.106mg Bamboo shoot
Histidine 0.042mg Bamboo shoot
Saturated Fat 0.069g Horned melon
Monounsaturated Fat 0.007g Bamboo shoot
Polyunsaturated fat 0.134g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bamboo shoot Horned melon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
Bamboo shoot
6%
Horned melon
Minerals Daily Need Coverage Score
23%
Bamboo shoot
13%
Horned melon

Comparison summary

Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 3g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Horned melon
Horned melon is lower in Saturated Fat (difference - 0.069g)
Which food is lower in glycemic index?
Bamboo shoot
Bamboo shoot is lower in glycemic index (difference - 16)
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $1.4)
Which food is richer in minerals?
Bamboo shoot
Bamboo shoot is relatively richer in minerals
Which food is richer in vitamins?
Bamboo shoot
Bamboo shoot is relatively richer in vitamins

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 shoot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/nutrients
  2. Horned melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167791/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.