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Bamboo shoot vs. Summer squash — In-Depth Nutrition Comparison

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What are the differences between Bamboo shoot and Summer squash?

  • Bamboo shoot is higher in Copper, Vitamin B1, Potassium, Zinc, and Vitamin E , yet Summer squash is higher in Vitamin C, Vitamin B2, and Folate.
  • Bamboo shoot's daily need coverage for Copper is 15% more.
  • Bamboo shoot has 8 times more Vitamin E than Summer squash. While Bamboo shoot has 1mg of Vitamin E , Summer squash has only 0.12mg.

We used Bamboo shoots, raw and Squash, summer, all varieties, raw types in this article.

Infographic

Bamboo shoot vs Summer squash 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more PotassiumPotassium +103.4%
Contains more IronIron +42.9%
Contains more CopperCopper +272.5%
Contains more ZincZinc +279.3%
Contains more PhosphorusPhosphorus +55.3%
Contains more ManganeseManganese +49.7%
Contains more SeleniumSelenium +300%
Contains more MagnesiumMagnesium +466.7%
Contains more CalciumCalcium +15.4%
Contains less SodiumSodium -50%

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% 1.2% 20% 0% 38% 16% 11% 9.7% 55% 0% 0% 5.3% 0%
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 57% 12% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin E Vitamin E +733.3%
Contains more Vitamin B1Vitamin B1 +212.5%
Contains more Vitamin B3Vitamin B3 +23.2%
Contains more Vitamin CVitamin C +325%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B2Vitamin B2 +102.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +314.3%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.155mg
~equal in Vitamin B6 ~0.218mg
~equal in Vitamin B12 ~0µg

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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +114.9%
Contains more FatsFats +66.7%
Contains more CarbsCarbs +55.2%
Contains more OtherOther +45.2%
~equal in Water ~94.64g

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
30% 11% 60%
Saturated Fat: Sat. Fat 0.044 g
Monounsaturated Fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Poly. FatPolyunsaturated fat +50.6%
Contains less Sat. FatSaturated Fat -36.2%
Contains more Mono. FatMonounsaturated Fat +128.6%

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

All nutrients comparison - raw data values

Nutrient Bamboo shoot Summer squash Opinion
Calories 27kcal 16kcal Bamboo shoot
Protein 2.6g 1.21g Bamboo shoot
Fats 0.3g 0.18g Bamboo shoot
Vitamin C 4mg 17mg Summer squash
Net carbs 3g 2.25g Bamboo shoot
Carbs 5.2g 3.35g Bamboo shoot
Magnesium 3mg 17mg Summer squash
Calcium 13mg 15mg Summer squash
Potassium 533mg 262mg Bamboo shoot
Iron 0.5mg 0.35mg Bamboo shoot
Sugar 3g 2.2g Summer squash
Fiber 2.2g 1.1g Bamboo shoot
Copper 0.19mg 0.051mg Bamboo shoot
Zinc 1.1mg 0.29mg Bamboo shoot
Phosphorus 59mg 38mg Bamboo shoot
Sodium 4mg 2mg Summer squash
Vitamin A 20IU 200IU Summer squash
Vitamin A RAE 1µg 10µg Summer squash
Vitamin E 1mg 0.12mg Bamboo shoot
Manganese 0.262mg 0.175mg Bamboo shoot
Selenium 0.8µg 0.2µg Bamboo shoot
Vitamin B1 0.15mg 0.048mg Bamboo shoot
Vitamin B2 0.07mg 0.142mg Summer squash
Vitamin B3 0.6mg 0.487mg Bamboo shoot
Vitamin B5 0.161mg 0.155mg Bamboo shoot
Vitamin B6 0.24mg 0.218mg Bamboo shoot
Vitamin K 0µg 3µg Summer squash
Folate 7µg 29µg Summer squash
Choline 0mg 6.7mg Summer squash
Saturated Fat 0.069g 0.044g Summer squash
Monounsaturated Fat 0.007g 0.016g Summer squash
Polyunsaturated fat 0.134g 0.089g Bamboo shoot
Tryptophan 0.027mg 0.011mg Bamboo shoot
Threonine 0.086mg 0.028mg Bamboo shoot
Isoleucine 0.088mg 0.042mg Bamboo shoot
Leucine 0.14mg 0.069mg Bamboo shoot
Lysine 0.134mg 0.065mg Bamboo shoot
Methionine 0.03mg 0.017mg Bamboo shoot
Phenylalanine 0.09mg 0.041mg Bamboo shoot
Valine 0.106mg 0.053mg Bamboo shoot
Histidine 0.042mg 0.025mg Bamboo shoot
Fructose 0.95g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bamboo shoot Summer squash
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 shoot
17%
Summer squash
Minerals Daily Need Coverage Score
23%
Bamboo shoot
12%
Summer squash

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Bamboo shoot
Bamboo shoot is relatively richer in minerals
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 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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.