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  6. Bamboo shoots vs. Porridge

Bamboo shoots vs. Porridge — In-Depth Nutrition Comparison

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How are bamboo shoots and porridge different?

  • Bamboo shoots are higher in vitamin B6, copper, potassium, manganese, zinc, vitamin B1, fiber, and vitamin E; however, porridge is richer in iron and calcium.
  • Daily need coverage for iron for porridge is 41% higher.
  • Bamboo shoots have a lower glycemic index (32) than porridge (66).

Bamboo shoots, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt are the varieties used in this article.

Infographic

Bamboo shoots vs Porridge 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more PotassiumPotassium +3231.3%
Contains more CopperCopper +375%
Contains more ZincZinc +746.2%
Contains more PhosphorusPhosphorus +293.3%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +569.2%
Contains more IronIron +648%
Contains more SeleniumSelenium +250%

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 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B1Vitamin B1 +172.7%
Contains more Vitamin B2Vitamin B2 +180%
Contains more Vitamin B3Vitamin B3 +15.4%
Contains more Vitamin B5Vitamin B5 +126.8%
Contains more Vitamin B6Vitamin B6 +1746.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +71.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Bamboo shoots Porridge DV% diff.
Iron 0.5mg 3.74mg 41%
Vitamin B6 0.24mg 0.013mg 17%
Copper 0.19mg 0.04mg 17%
Potassium 533mg 16mg 15%
Manganese 0.262mg 0mg 11%
Zinc 1.1mg 0.13mg 9%
Vitamin B1 0.15mg 0.055mg 8%
Fiber 2.2g 0.5g 7%
Vitamin E 1mg 0.02mg 7%
Calcium 13mg 87mg 7%
Phosphorus 59mg 15mg 6%
Vitamin C 4mg 0mg 4%
Selenium 0.8µg 2.8µg 4%
Vitamin B2 0.07mg 0.025mg 3%
Vitamin B5 0.161mg 0.071mg 2%
Carbs 5.2g 10.52g 2%
Protein 2.6g 1.44g 2%
Folate 7µg 12µg 1%
Calories 27kcal 50kcal 1%
Fats 0.3g 0.21g 0%
Net carbs 3g 10.02g N/A
Magnesium 3mg 5mg 0%
Sugar 3g 0.03g N/A
Sodium 4mg 6mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B3 0.6mg 0.52mg 0%
Vitamin K 0µg 0.1µg 0%
Saturated fat 0.069g 0.033g 0%
Monounsaturated fat 0.007g 0.028g 0%
Polyunsaturated fat 0.134g 0.114g 0%
Tryptophan 0.027mg 0.02mg 0%
Threonine 0.086mg 0.045mg 0%
Isoleucine 0.088mg 0.063mg 0%
Leucine 0.14mg 0.11mg 0%
Lysine 0.134mg 0.037mg 0%
Methionine 0.03mg 0.027mg 0%
Phenylalanine 0.09mg 0.078mg 0%
Valine 0.106mg 0.07mg 0%
Histidine 0.042mg 0.033mg 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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +80.6%
Contains more FatsFats +42.9%
Contains more OtherOther +309.1%
Contains more CarbsCarbs +102.3%
~equal in Water ~87.61g

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Poly. FatPolyunsaturated fat +17.5%
Contains less Sat. FatSaturated fat -52.2%
Contains more Mono. FatMonounsaturated fat +300%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.