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  6. Bamboo shoot vs. Poi

Bamboo shoot vs. Poi — In-Depth Nutrition Comparison

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A recap on differences between Bamboo shoot and Poi

  • Bamboo shoot is higher in Potassium, Zinc, and Fiber, yet Poi is higher in Vitamin E , and Magnesium.
  • Bamboo shoot contains 8 times more Sugar than Poi. While Bamboo shoot contains 3g of Sugar, Poi contains only 0.39g.

Food varieties used in this article are Bamboo shoots, raw and Poi.

Infographic

Bamboo shoot vs Poi 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
:
4
Poi
Poi
Contains more Phosphorus +51.3%
Contains more Potassium +191.3%
Contains less Sodium -66.7%
Contains more Zinc +400%
Contains more Copper +14.5%
Contains more Selenium +14.3%
Contains more Calcium +23.1%
Contains more Iron +76%
Contains more Magnesium +700%
Contains more Manganese +41.2%
Bamboo shoot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Phosphorus +51.3%
Contains more Potassium +191.3%
Contains less Sodium -66.7%
Contains more Zinc +400%
Contains more Copper +14.5%
Contains more Selenium +14.3%
Contains more Calcium +23.1%
Contains more Iron +76%
Contains more Magnesium +700%
Contains more Manganese +41.2%

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
2
:
7
Poi
Poi
Contains more Vitamin B1 +15.4%
Contains more Vitamin B2 +75%
Contains more Vitamin A +230%
Contains more Vitamin E +130%
Contains more Vitamin B3 +83.3%
Contains more Vitamin B5 +82%
Contains more Vitamin B6 +13.8%
Contains more Folate +200%
Contains more Vitamin K +∞%
Equal in Vitamin C - 4
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%
Poi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 46% 0% 14% 33% 10% 21% 18% 64% 16% 0% 3%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B2 +75%
Contains more Vitamin A +230%
Contains more Vitamin E +130%
Contains more Vitamin B3 +83.3%
Contains more Vitamin B5 +82%
Contains more Vitamin B6 +13.8%
Contains more Folate +200%
Contains more Vitamin K +∞%
Equal in Vitamin C - 4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bamboo shoot
Bamboo shoot
4
:
1
Poi
Poi
Contains more Protein +584.2%
Contains more Fats +114.3%
Contains more Water +27%
Contains more Other +47.5%
Contains more Carbs +423.7%
Bamboo shoot
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Contains more Protein +584.2%
Contains more Fats +114.3%
Contains more Water +27%
Contains more Other +47.5%
Contains more Carbs +423.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bamboo shoot
Bamboo shoot
1
:
2
Poi
Poi
Contains more Polyunsaturated fat +131%
Contains less Saturated Fat -58%
Contains more Monounsaturated Fat +57.1%
Bamboo shoot
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Polyunsaturated fat +131%
Contains less Saturated Fat -58%
Contains more Monounsaturated Fat +57.1%

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 Poi
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bamboo shoot Poi Opinion
Net carbs 3g 26.83g Poi
Protein 2.6g 0.38g Bamboo shoot
Fats 0.3g 0.14g Bamboo shoot
Carbs 5.2g 27.23g Poi
Calories 27kcal 112kcal Poi
Sugar 3g 0.39g Poi
Fiber 2.2g 0.4g Bamboo shoot
Calcium 13mg 16mg Poi
Iron 0.5mg 0.88mg Poi
Magnesium 3mg 24mg Poi
Phosphorus 59mg 39mg Bamboo shoot
Potassium 533mg 183mg Bamboo shoot
Sodium 4mg 12mg Bamboo shoot
Zinc 1.1mg 0.22mg Bamboo shoot
Copper 0.19mg 0.166mg Bamboo shoot
Manganese 0.262mg 0.37mg Poi
Selenium 0.8µg 0.7µg Bamboo shoot
Vitamin A 20IU 66IU Poi
Vitamin A RAE 1µg 3µg Poi
Vitamin E 1mg 2.3mg Poi
Vitamin C 4mg 4mg
Vitamin B1 0.15mg 0.13mg Bamboo shoot
Vitamin B2 0.07mg 0.04mg Bamboo shoot
Vitamin B3 0.6mg 1.1mg Poi
Vitamin B5 0.161mg 0.293mg Poi
Vitamin B6 0.24mg 0.273mg Poi
Folate 7µg 21µg Poi
Vitamin K 0µg 1µg Poi
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 0.029g Poi
Monounsaturated Fat 0.007g 0.011g Poi
Polyunsaturated fat 0.134g 0.058g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bamboo shoot Poi
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
19%
Poi
Minerals Daily Need Coverage Score
23%
Bamboo shoot
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Poi
Poi is relatively richer in vitamins
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 8mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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 shoot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/nutrients
  2. Poi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170431/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.