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  6. Bamboo shoots vs. Kiwi

Bamboo shoots vs. Kiwi — In-Depth Nutrition Comparison

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The main differences between bamboo shoots and kiwi

  • Bamboo shoots are richer in vitamin B6, vitamin B1, zinc, manganese, copper, and potassium, yet kiwi is richer in vitamin C and vitamin K.
  • Daily need coverage for vitamin C for kiwi is 99% higher.
  • Bamboo shoots contain 8 times more zinc than kiwi. Bamboo shoots contain 1.1mg of zinc, while kiwi contains 0.14mg.
  • Bamboo shoots have a lower glycemic index than kiwi.

Food types used in this article are Bamboo shoots, raw and Kiwifruit, green, raw.

Infographic

Bamboo shoots vs Kiwi 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%
Kiwi
Kiwi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more PotassiumPotassium +70.8%
Contains more IronIron +61.3%
Contains more CopperCopper +46.2%
Contains more ZincZinc +685.7%
Contains more PhosphorusPhosphorus +73.5%
Contains more ManganeseManganese +167.3%
Contains more SeleniumSelenium +300%
Contains more MagnesiumMagnesium +466.7%
Contains more CalciumCalcium +161.5%
Contains less SodiumSodium -25%

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%
Kiwi
Kiwi
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin B1Vitamin B1 +455.6%
Contains more Vitamin B2Vitamin B2 +180%
Contains more Vitamin B3Vitamin B3 +76%
Contains more Vitamin B6Vitamin B6 +281%
Contains more Vitamin CVitamin C +2217.5%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +46%
Contains more Vitamin B5Vitamin B5 +13.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +257.1%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bamboo shoots Kiwi DV% diff.
Vitamin C 4mg 92.7mg 99%
Vitamin K 0µg 40.3µg 34%
Vitamin B6 0.24mg 0.063mg 14%
Vitamin B1 0.15mg 0.027mg 10%
Zinc 1.1mg 0.14mg 9%
Copper 0.19mg 0.13mg 7%
Manganese 0.262mg 0.098mg 7%
Potassium 533mg 312mg 7%
Folate 7µg 25µg 5%
Fructose 4.35g 5%
Phosphorus 59mg 34mg 4%
Fiber 2.2g 3g 3%
Vitamin E 1mg 1.46mg 3%
Magnesium 3mg 17mg 3%
Protein 2.6g 1.14g 3%
Vitamin B2 0.07mg 0.025mg 3%
Carbs 5.2g 14.66g 3%
Calories 27kcal 61kcal 2%
Iron 0.5mg 0.31mg 2%
Calcium 13mg 34mg 2%
Vitamin B3 0.6mg 0.341mg 2%
Polyunsaturated fat 0.134g 0.287g 1%
Choline 0mg 7.8mg 1%
Selenium 0.8µg 0.2µg 1%
Fats 0.3g 0.52g 0%
Net carbs 3g 11.66g N/A
Sugar 3g 8.99g N/A
Sodium 4mg 3mg 0%
Vitamin A 1µg 4µg 0%
Vitamin B5 0.161mg 0.183mg 0%
Saturated fat 0.069g 0.029g 0%
Monounsaturated fat 0.007g 0.047g 0%
Tryptophan 0.027mg 0.015mg 0%
Threonine 0.086mg 0.047mg 0%
Isoleucine 0.088mg 0.051mg 0%
Leucine 0.14mg 0.066mg 0%
Lysine 0.134mg 0.061mg 0%
Methionine 0.03mg 0.024mg 0%
Phenylalanine 0.09mg 0.044mg 0%
Valine 0.106mg 0.057mg 0%
Histidine 0.042mg 0.027mg 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
Kiwi
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +128.1%
Contains more OtherOther +47.5%
Contains more FatsFats +73.3%
Contains more CarbsCarbs +181.9%
~equal in Water ~83.07g

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
Kiwi
Kiwi
3
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains less Sat. FatSaturated fat -58%
Contains more Mono. FatMonounsaturated fat +571.4%
Contains more Poly. FatPolyunsaturated fat +114.2%

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.