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Bamboo shoots vs. Soba — In-Depth Nutrition Comparison

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Differences between bamboo shoots and soba

  • Soba contains less copper, vitamin B6, potassium, and zinc than bamboo shoots.
  • Bamboo shoots' daily need coverage for copper is 20% higher.
  • Soba contains 15 times less potassium than bamboo shoots. Bamboo shoots contain 533mg of potassium, while soba contains 35mg.
  • Bamboo shoots have a lower glycemic index. The glycemic index of bamboo shoots is 32, while the glycemic index of soba is 46.

The food types used in this comparison are Bamboo shoots, raw and Noodles, japanese, soba, cooked.

Infographic

Bamboo shoots vs Soba 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.
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%
Soba
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more CalciumCalcium +225%
Contains more PotassiumPotassium +1422.9%
Contains more CopperCopper +2275%
Contains more ZincZinc +816.7%
Contains more PhosphorusPhosphorus +136%
Contains less SodiumSodium -93.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +200%
Contains more ManganeseManganese +42.7%
~equal in Iron ~0.48mg

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%
Soba
1
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% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +59.6%
Contains more Vitamin B2Vitamin B2 +169.2%
Contains more Vitamin B3Vitamin B3 +17.6%
Contains more Vitamin B6Vitamin B6 +500%
Contains more Vitamin B5Vitamin B5 +46%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~7µg
~equal in Choline ~mg

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
Soba
2
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more FatsFats +200%
Contains more WaterWater +24.6%
Contains more OtherOther +130.8%
Contains more ProteinProtein +94.6%
Contains more CarbsCarbs +312.3%

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
Soba
2
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Poly. FatPolyunsaturated fat +332.3%
Contains less Sat. FatSaturated fat -72.5%
Contains more Mono. FatMonounsaturated fat +271.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bamboo shoots Soba
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bamboo shoots Soba DV% diff.
Copper 0.19mg 0.008mg 20%
Vitamin B6 0.24mg 0.04mg 15%
Potassium 533mg 35mg 15%
Fiber 2.2g 9%
Zinc 1.1mg 0.12mg 9%
Vitamin E 1mg 7%
Protein 2.6g 5.06g 5%
Phosphorus 59mg 25mg 5%
Carbs 5.2g 21.44g 5%
Manganese 0.262mg 0.374mg 5%
Vitamin B1 0.15mg 0.094mg 5%
Calories 27kcal 99kcal 4%
Vitamin C 4mg 0mg 4%
Vitamin B2 0.07mg 0.026mg 3%
Sodium 4mg 60mg 2%
Vitamin B3 0.6mg 0.51mg 1%
Vitamin B5 0.161mg 0.235mg 1%
Polyunsaturated fat 0.134g 0.031g 1%
Selenium 0.8µg 1%
Calcium 13mg 4mg 1%
Magnesium 3mg 9mg 1%
Fats 0.3g 0.1g 0%
Net carbs 3g 21.44g N/A
Iron 0.5mg 0.48mg 0%
Sugar 3g N/A
Vitamin A 1µg 0µg 0%
Folate 7µg 7µg 0%
Saturated fat 0.069g 0.019g 0%
Monounsaturated fat 0.007g 0.026g 0%
Tryptophan 0.027mg 0.072mg 0%
Threonine 0.086mg 0.177mg 0%
Isoleucine 0.088mg 0.195mg 0%
Leucine 0.14mg 0.33mg 0%
Lysine 0.134mg 0.214mg 0%
Methionine 0.03mg 0.072mg 0%
Phenylalanine 0.09mg 0.217mg 0%
Valine 0.106mg 0.249mg 0%
Histidine 0.042mg 0.119mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bamboo shoots Soba
Low Calories diet ok
Low Fats diet ok
Low Carbs 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 shoots
5%
Soba
Minerals Daily Need Coverage Score
23%
Bamboo shoots
10%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 3g)
Which food is lower in Saturated fat?
Soba
Soba is lower in Saturated fat (difference - 0.05g)
Which food contains less Sodium?
Bamboo shoots
Bamboo shoots contains less Sodium (difference - 56mg)
Which food is lower in glycemic index?
Bamboo shoots
Bamboo shoots is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Bamboo shoots
Bamboo shoots is relatively richer in minerals
Which food is richer in vitamins?
Bamboo shoots
Bamboo shoots 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 shoots - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/nutrients
  2. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.