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  6. Bamboo shoots vs. Pumpkin seeds

Bamboo shoots vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are bamboo shoots and pumpkin seeds different?

  • Bamboo shoots are higher in vitamin B6 and vitamin B1; however, pumpkin seeds are richer in zinc, fiber, magnesium, copper, iron, potassium, and manganese.
  • Daily need coverage for zinc for pumpkin seeds is 84% higher.
  • Bamboo shoots contain 6 times more vitamin B6 than pumpkin seeds. While bamboo shoots contain 0.24mg of vitamin B6, pumpkin seeds contain only 0.037mg.
  • Bamboo shoots have less saturated fat.

Bamboo shoots, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt are the varieties used in this article.

Infographic

Bamboo shoots vs Pumpkin seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains less SodiumSodium -77.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +8633.3%
Contains more CalciumCalcium +323.1%
Contains more PotassiumPotassium +72.4%
Contains more IronIron +562%
Contains more CopperCopper +263.2%
Contains more ZincZinc +836.4%
Contains more PhosphorusPhosphorus +55.9%
Contains more ManganeseManganese +89.3%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +1233.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +341.2%
Contains more Vitamin B2Vitamin B2 +34.6%
Contains more Vitamin B3Vitamin B3 +109.8%
Contains more Vitamin B5Vitamin B5 +187.5%
Contains more Vitamin B6Vitamin B6 +548.6%
Contains more Vitamin AVitamin A +200%
Contains more FolateFolate +28.6%
~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 Pumpkin seeds DV% diff.
Zinc 1.1mg 10.3mg 84%
Fiber 2.2g 18.4g 65%
Magnesium 3mg 262mg 62%
Polyunsaturated fat 0.134g 8.844g 58%
Copper 0.19mg 0.69mg 56%
Iron 0.5mg 3.31mg 35%
Protein 2.6g 18.55g 32%
Fats 0.3g 19.4g 29%
Calories 27kcal 446kcal 21%
Saturated fat 0.069g 3.67g 16%
Carbs 5.2g 53.75g 16%
Vitamin B6 0.24mg 0.037mg 16%
Monounsaturated fat 0.007g 6.032g 15%
Potassium 533mg 919mg 11%
Manganese 0.262mg 0.496mg 10%
Vitamin B1 0.15mg 0.034mg 10%
Vitamin E 1mg 7%
Phosphorus 59mg 92mg 5%
Calcium 13mg 55mg 4%
Vitamin C 4mg 0.3mg 4%
Vitamin B5 0.161mg 0.056mg 2%
Vitamin B3 0.6mg 0.286mg 2%
Folate 7µg 9µg 1%
Selenium 0.8µg 1%
Vitamin B2 0.07mg 0.052mg 1%
Sodium 4mg 18mg 1%
Net carbs 3g 35.35g N/A
Sugar 3g N/A
Vitamin A 1µg 3µg 0%
Tryptophan 0.027mg 0.326mg 0%
Threonine 0.086mg 0.683mg 0%
Isoleucine 0.088mg 0.956mg 0%
Leucine 0.14mg 1.572mg 0%
Lysine 0.134mg 1.386mg 0%
Methionine 0.03mg 0.417mg 0%
Phenylalanine 0.09mg 0.924mg 0%
Valine 0.106mg 1.491mg 0%
Histidine 0.042mg 0.515mg 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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1922.2%
Contains more ProteinProtein +613.5%
Contains more FatsFats +6366.7%
Contains more CarbsCarbs +933.7%
Contains more OtherOther +322.2%

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +86071.4%
Contains more Poly. FatPolyunsaturated fat +6500%

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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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.