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  6. Bamboo shoot vs. Quinoa

Bamboo shoot vs. Quinoa — In-Depth Nutrition Comparison

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Summary of differences between Bamboo shoot and Quinoa

  • Bamboo shoot has more Potassium, and Vitamin B6, however, Quinoa is higher in Manganese, Magnesium, Phosphorus, Iron, Folate, and Polyunsaturated fat.
  • Quinoa covers your daily need of Manganese 16% more than Bamboo shoot.
  • Bamboo shoot has 3 times more Potassium than Quinoa. While Bamboo shoot has 533mg of Potassium, Quinoa has only 172mg.

These are the specific foods used in this comparison Bamboo shoots, raw and Quinoa, cooked.

Infographic

Bamboo shoot vs Quinoa 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
3
:
7
Quinoa
Quinoa
Contains more Potassium +209.9%
Contains less Sodium -42.9%
Contains more Calcium +30.8%
Contains more Iron +198%
Contains more Magnesium +2033.3%
Contains more Phosphorus +157.6%
Contains more Manganese +140.8%
Contains more Selenium +250%
Equal in Zinc - 1.09
Equal in Copper - 0.192
Bamboo shoot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains more Potassium +209.9%
Contains less Sodium -42.9%
Contains more Calcium +30.8%
Contains more Iron +198%
Contains more Magnesium +2033.3%
Contains more Phosphorus +157.6%
Contains more Manganese +140.8%
Contains more Selenium +250%
Equal in Zinc - 1.09
Equal in Copper - 0.192

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
7
:
2
Quinoa
Quinoa
Contains more Vitamin A +300%
Contains more Vitamin E +58.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +40.2%
Contains more Vitamin B3 +45.6%
Contains more Vitamin B6 +95.1%
Contains more Vitamin B2 +57.1%
Contains more Folate +500%
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%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Contains more Vitamin A +300%
Contains more Vitamin E +58.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +40.2%
Contains more Vitamin B3 +45.6%
Contains more Vitamin B6 +95.1%
Contains more Vitamin B2 +57.1%
Contains more Folate +500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bamboo shoot
Bamboo shoot
2
:
3
Quinoa
Quinoa
Contains more Water +27.1%
Contains more Other +16.9%
Contains more Protein +69.2%
Contains more Fats +540%
Contains more Carbs +309.6%
Bamboo shoot
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more Water +27.1%
Contains more Other +16.9%
Contains more Protein +69.2%
Contains more Fats +540%
Contains more Carbs +309.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bamboo shoot
Bamboo shoot
1
:
2
Quinoa
Quinoa
Contains less Saturated Fat -70.1%
Contains more Monounsaturated Fat +7442.9%
Contains more Polyunsaturated fat +704.5%
Bamboo shoot
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Contains less Saturated Fat -70.1%
Contains more Monounsaturated Fat +7442.9%
Contains more Polyunsaturated fat +704.5%

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

All nutrients comparison - raw data values

Nutrient Bamboo shoot Quinoa Opinion
Net carbs 3g 18.5g Quinoa
Protein 2.6g 4.4g Quinoa
Fats 0.3g 1.92g Quinoa
Carbs 5.2g 21.3g Quinoa
Calories 27kcal 120kcal Quinoa
Starch 17.63g Quinoa
Sugar 3g 0.87g Quinoa
Fiber 2.2g 2.8g Quinoa
Calcium 13mg 17mg Quinoa
Iron 0.5mg 1.49mg Quinoa
Magnesium 3mg 64mg Quinoa
Phosphorus 59mg 152mg Quinoa
Potassium 533mg 172mg Bamboo shoot
Sodium 4mg 7mg Bamboo shoot
Zinc 1.1mg 1.09mg Bamboo shoot
Copper 0.19mg 0.192mg Quinoa
Manganese 0.262mg 0.631mg Quinoa
Selenium 0.8µg 2.8µg Quinoa
Vitamin A 20IU 5IU Bamboo shoot
Vitamin A RAE 1µg 0µg Bamboo shoot
Vitamin E 1mg 0.63mg Bamboo shoot
Vitamin C 4mg 0mg Bamboo shoot
Vitamin B1 0.15mg 0.107mg Bamboo shoot
Vitamin B2 0.07mg 0.11mg Quinoa
Vitamin B3 0.6mg 0.412mg Bamboo shoot
Vitamin B5 0.161mg Bamboo shoot
Vitamin B6 0.24mg 0.123mg Bamboo shoot
Folate 7µg 42µg Quinoa
Tryptophan 0.027mg 0.052mg Quinoa
Threonine 0.086mg 0.131mg Quinoa
Isoleucine 0.088mg 0.157mg Quinoa
Leucine 0.14mg 0.261mg Quinoa
Lysine 0.134mg 0.239mg Quinoa
Methionine 0.03mg 0.096mg Quinoa
Phenylalanine 0.09mg 0.185mg Quinoa
Valine 0.106mg 0.185mg Quinoa
Histidine 0.042mg 0.127mg Quinoa
Saturated Fat 0.069g 0.231g Bamboo shoot
Omega-3 - DHA 0g 0.015g Quinoa
Monounsaturated Fat 0.007g 0.528g Quinoa
Polyunsaturated fat 0.134g 1.078g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bamboo shoot Quinoa
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
11%
Quinoa
Minerals Daily Need Coverage Score
23%
Bamboo shoot
38%
Quinoa

Comparison summary

Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 2.13g)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Bamboo shoot
Bamboo shoot is lower in Saturated Fat (difference - 0.162g)
Which food is lower in glycemic index?
Bamboo shoot
Bamboo shoot is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Bamboo shoot
Bamboo shoot is relatively richer in vitamins
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 ($)

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.