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Bamboo shoot vs. Salsify — In-Depth Nutrition Comparison

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The main differences between Bamboo shoot and Salsify

  • Bamboo shoot is richer in Copper, Vitamin B1, Potassium, Zinc, and Vitamin E , yet Salsify is richer in Vitamin B2.
  • Daily need coverage for Copper from Bamboo shoot is 13% higher.
  • Bamboo shoot contains 5 times more Vitamin E than Salsify. Bamboo shoot contains 1mg of Vitamin E , while Salsify contains 0.19mg.

Food types used in this article are Bamboo shoots, raw and Salsify, cooked, boiled, drained, without salt.

Infographic

Bamboo shoot vs Salsify 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 Potassium +88.3%
Contains less Sodium -75%
Contains more Zinc +266.7%
Contains more Copper +171.4%
Contains more Manganese +24.8%
Contains more Selenium +33.3%
Contains more Calcium +261.5%
Contains more Magnesium +500%
Equal in Iron - 0.55
Equal in Phosphorus - 56
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Contains more Potassium +88.3%
Contains less Sodium -75%
Contains more Zinc +266.7%
Contains more Copper +171.4%
Contains more Manganese +24.8%
Contains more Selenium +33.3%
Contains more Calcium +261.5%
Contains more Magnesium +500%
Equal in Iron - 0.55
Equal in Phosphorus - 56

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 A +∞%
Contains more Vitamin E +426.3%
Contains more Vitamin B1 +167.9%
Contains more Vitamin B3 +53.1%
Contains more Vitamin B6 +10.1%
Contains more Vitamin C +15%
Contains more Vitamin B2 +147.1%
Contains more Vitamin B5 +71.4%
Contains more Folate +114.3%
Contains more Choline +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.218
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 20% 0% 14% 38% 17% 12% 10% 56% 6% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 4% 0% 16% 14% 40% 8% 17% 51% 12% 0% 15% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +426.3%
Contains more Vitamin B1 +167.9%
Contains more Vitamin B3 +53.1%
Contains more Vitamin B6 +10.1%
Contains more Vitamin C +15%
Contains more Vitamin B2 +147.1%
Contains more Vitamin B5 +71.4%
Contains more Folate +114.3%
Contains more Choline +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.218

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +76.5%
Contains more Water +12.3%
Contains more Other +21.6%
Contains more Carbs +195.4%
Equal in Protein - 2.73
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Contains more Fats +76.5%
Contains more Water +12.3%
Contains more Other +21.6%
Contains more Carbs +195.4%
Equal in Protein - 2.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +133.3%
Contains more Polyunsaturated fat +81.1%
Contains less Saturated Fat -40.6%
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +133.3%
Contains more Polyunsaturated fat +81.1%
Contains less Saturated Fat -40.6%

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

All nutrients comparison - raw data values

Nutrient Bamboo shoot Salsify Opinion
Net carbs 3g 12.26g Salsify
Protein 2.6g 2.73g Salsify
Fats 0.3g 0.17g Bamboo shoot
Carbs 5.2g 15.36g Salsify
Calories 27kcal 68kcal Salsify
Sugar 3g 2.9g Salsify
Fiber 2.2g 3.1g Salsify
Calcium 13mg 47mg Salsify
Iron 0.5mg 0.55mg Salsify
Magnesium 3mg 18mg Salsify
Phosphorus 59mg 56mg Bamboo shoot
Potassium 533mg 283mg Bamboo shoot
Sodium 4mg 16mg Bamboo shoot
Zinc 1.1mg 0.3mg Bamboo shoot
Copper 0.19mg 0.07mg Bamboo shoot
Manganese 0.262mg 0.21mg Bamboo shoot
Selenium 0.8µg 0.6µg Bamboo shoot
Vitamin A 20IU 0IU Bamboo shoot
Vitamin A RAE 1µg 0µg Bamboo shoot
Vitamin E 1mg 0.19mg Bamboo shoot
Vitamin C 4mg 4.6mg Salsify
Vitamin B1 0.15mg 0.056mg Bamboo shoot
Vitamin B2 0.07mg 0.173mg Salsify
Vitamin B3 0.6mg 0.392mg Bamboo shoot
Vitamin B5 0.161mg 0.276mg Salsify
Vitamin B6 0.24mg 0.218mg Bamboo shoot
Folate 7µg 15µg Salsify
Choline 0mg 25.9mg Salsify
Vitamin K 0µg 0.3µg Salsify
Tryptophan 0.027mg Bamboo shoot
Threonine 0.086mg Bamboo shoot
Isoleucine 0.088mg Bamboo shoot
Leucine 0.14mg Bamboo shoot
Lysine 0.134mg Bamboo shoot
Methionine 0.03mg Bamboo shoot
Phenylalanine 0.09mg Bamboo shoot
Valine 0.106mg Bamboo shoot
Histidine 0.042mg Bamboo shoot
Saturated Fat 0.069g 0.041g Salsify
Monounsaturated Fat 0.007g 0.003g Bamboo shoot
Polyunsaturated fat 0.134g 0.074g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bamboo shoot Salsify
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
13%
Bamboo shoot
13%
Salsify
Minerals Daily Need Coverage Score
23%
Bamboo shoot
16%
Salsify

Comparison summary

Which food is lower in Sugar?
Salsify
Salsify is lower in Sugar (difference - 0.1g)
Which food is lower in Saturated Fat?
Salsify
Salsify is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 12mg)
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.