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, folate, and polyunsaturated fat.
- Quinoa covers your daily need for manganese, 16% more than bamboo shoots.
- Bamboo shoots have 3 times more potassium than quinoa. While bamboo shoots have 533mg of potassium, quinoa has only 172mg.
- The glycemic index of quinoa is higher.
These are the specific foods used in this comparison Bamboo shoots, raw and Quinoa, cooked.
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.
| 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% |
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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.6 g
Fats:
0.3 g
Carbs:
5.2 g
Water:
91 g
Other:
0.9 g
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
Saturated fat:
Sat. Fat
0.069 g
Monounsaturated fat:
Mono. Fat
0.007 g
Polyunsaturated fat:
Poly. Fat
0.134 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
13%
11%
Minerals Daily Need Coverage Score
23%
38%
Comparison summary
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 2.13g)
Which food contains less Sodium?
Bamboo shoots contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Bamboo shoots is lower in Saturated fat (difference - 0.162g)
Which food is lower in glycemic index?
Bamboo shoots is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Bamboo shoots is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)