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  6. Bamboo shoots vs. Quinoa

Bamboo shoots vs. Quinoa — In-Depth Nutrition Comparison

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Summary of differences between bamboo shoots and quinoa

  • Bamboo shoots have more potassium and vitamin B6; however, quinoa is higher in manganese, magnesium, phosphorus, iron, and folate.
  • Quinoa covers your daily need for manganese, 16% more than bamboo shoots.
  • Bamboo shoots have 3 times more sugar than quinoa. While bamboo shoots have 3g of sugar, quinoa has only 0.87g.
  • The glycemic index of quinoa is higher.

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

Infographic

Bamboo shoots vs Quinoa 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%
Quinoa
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more PotassiumPotassium +209.9%
Contains less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +2033.3%
Contains more CalciumCalcium +30.8%
Contains more IronIron +198%
Contains more PhosphorusPhosphorus +157.6%
Contains more ManganeseManganese +140.8%
Contains more SeleniumSelenium +250%
~equal in Copper ~0.192mg
~equal in Zinc ~1.09mg

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%
Quinoa
Quinoa
3
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +58.7%
Contains more Vitamin B1Vitamin B1 +40.2%
Contains more Vitamin B3Vitamin B3 +45.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +95.1%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more FolateFolate +500%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Bamboo shoots Quinoa DV% diff.
Manganese 0.262mg 0.631mg 16%
Magnesium 3mg 64mg 15%
Phosphorus 59mg 152mg 13%
Iron 0.5mg 1.49mg 12%
Potassium 533mg 172mg 11%
Folate 7µg 42µg 9%
Vitamin B6 0.24mg 0.123mg 9%
Starch 17.63g 7%
Polyunsaturated fat 0.134g 1.078g 6%
Calories 27kcal 120kcal 5%
Carbs 5.2g 21.3g 5%
Choline 0mg 23mg 4%
Vitamin B1 0.15mg 0.107mg 4%
Protein 2.6g 4.4g 4%
Selenium 0.8µg 2.8µg 4%
Vitamin C 4mg 0mg 4%
Vitamin B2 0.07mg 0.11mg 3%
Vitamin B5 0.161mg 3%
Fats 0.3g 1.92g 2%
Vitamin E 1mg 0.63mg 2%
Fiber 2.2g 2.8g 2%
Saturated fat 0.069g 0.231g 1%
Monounsaturated fat 0.007g 0.528g 1%
Vitamin B3 0.6mg 0.412mg 1%
Net carbs 3g 18.5g N/A
Calcium 13mg 17mg 0%
Sugar 3g 0.87g N/A
Copper 0.19mg 0.192mg 0%
Zinc 1.1mg 1.09mg 0%
Sodium 4mg 7mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.027mg 0.052mg 0%
Threonine 0.086mg 0.131mg 0%
Isoleucine 0.088mg 0.157mg 0%
Leucine 0.14mg 0.261mg 0%
Lysine 0.134mg 0.239mg 0%
Methionine 0.03mg 0.096mg 0%
Phenylalanine 0.09mg 0.185mg 0%
Valine 0.106mg 0.185mg 0%
Histidine 0.042mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

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
Quinoa
Quinoa
3
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 WaterWater +27.1%
Contains more OtherOther +16.9%
Contains more ProteinProtein +69.2%
Contains more FatsFats +540%
Contains more CarbsCarbs +309.6%

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
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -70.1%
Contains more Mono. FatMonounsaturated fat +7442.9%
Contains more Poly. FatPolyunsaturated fat +704.5%

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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. 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.