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  6. Bamboo shoot vs. Sweet potato

Bamboo shoot vs. Sweet potato — In-Depth Nutrition Comparison

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The main differences between Bamboo shoot and Sweet potato

  • Bamboo shoot is richer in Zinc, yet Sweet potato is richer in Vitamin A RAE, Vitamin C, Vitamin B5, Manganese, Magnesium, and Vitamin B3.
  • Daily need coverage for Vitamin A RAE from Sweet potato is 107% higher.
  • Bamboo shoot contains 3 times more Zinc than Sweet potato. Bamboo shoot contains 1.1mg of Zinc, while Sweet potato contains 0.32mg.

Food types used in this article are Bamboo shoots, raw and Sweet potato, cooked, baked in skin, flesh, without salt.

Infographic

Bamboo shoot vs Sweet potato 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.
Bamboo shoot
Bamboo shoot
6
:
4
Sweet potato
Sweet potato
Contains more Potassium +12.2%
Contains less Sodium -88.9%
Contains more Zinc +243.8%
Contains more Copper +18%
Contains more Selenium +300%
Contains more Calcium +192.3%
Contains more Iron +38%
Contains more Magnesium +800%
Contains more Manganese +89.7%
Equal in Phosphorus - 54
Bamboo shoot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Contains more Potassium +12.2%
Contains less Sodium -88.9%
Contains more Zinc +243.8%
Contains more Copper +18%
Contains more Selenium +300%
Contains more Calcium +192.3%
Contains more Iron +38%
Contains more Magnesium +800%
Contains more Manganese +89.7%
Equal in Phosphorus - 54

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.
Bamboo shoot
Bamboo shoot
3
:
7
Sweet potato
Sweet potato
Contains more Vitamin E +40.8%
Contains more Vitamin B1 +40.2%
Contains more Folate +16.7%
Contains more Vitamin A +95990%
Contains more Vitamin C +390%
Contains more Vitamin B2 +51.4%
Contains more Vitamin B3 +147.8%
Contains more Vitamin B5 +449.1%
Contains more Vitamin B6 +19.2%
Contains more Vitamin K +∞%
Bamboo shoot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 20% 0% 14% 38% 17% 12% 10% 56% 6% 0% 0%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Contains more Vitamin E +40.8%
Contains more Vitamin B1 +40.2%
Contains more Folate +16.7%
Contains more Vitamin A +95990%
Contains more Vitamin C +390%
Contains more Vitamin B2 +51.4%
Contains more Vitamin B3 +147.8%
Contains more Vitamin B5 +449.1%
Contains more Vitamin B6 +19.2%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bamboo shoot
Bamboo shoot
3
:
2
Sweet potato
Sweet potato
Contains more Protein +29.4%
Contains more Fats +100%
Contains more Water +20.1%
Contains more Carbs +298.3%
Contains more Other +50%
Bamboo shoot
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more Protein +29.4%
Contains more Fats +100%
Contains more Water +20.1%
Contains more Carbs +298.3%
Contains more Other +50%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bamboo shoot
Bamboo shoot
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +45.7%
Contains less Saturated Fat -24.6%
Bamboo shoot
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +45.7%
Contains less Saturated Fat -24.6%

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

All nutrients comparison - raw data values

Nutrient Bamboo shoot Sweet potato Opinion
Net carbs 3g 17.41g Sweet potato
Protein 2.6g 2.01g Bamboo shoot
Fats 0.3g 0.15g Bamboo shoot
Carbs 5.2g 20.71g Sweet potato
Calories 27kcal 90kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 3g 6.48g Bamboo shoot
Fiber 2.2g 3.3g Sweet potato
Calcium 13mg 38mg Sweet potato
Iron 0.5mg 0.69mg Sweet potato
Magnesium 3mg 27mg Sweet potato
Phosphorus 59mg 54mg Bamboo shoot
Potassium 533mg 475mg Bamboo shoot
Sodium 4mg 36mg Bamboo shoot
Zinc 1.1mg 0.32mg Bamboo shoot
Copper 0.19mg 0.161mg Bamboo shoot
Manganese 0.262mg 0.497mg Sweet potato
Selenium 0.8µg 0.2µg Bamboo shoot
Vitamin A 20IU 19218IU Sweet potato
Vitamin A RAE 1µg 961µg Sweet potato
Vitamin E 1mg 0.71mg Bamboo shoot
Vitamin C 4mg 19.6mg Sweet potato
Vitamin B1 0.15mg 0.107mg Bamboo shoot
Vitamin B2 0.07mg 0.106mg Sweet potato
Vitamin B3 0.6mg 1.487mg Sweet potato
Vitamin B5 0.161mg 0.884mg Sweet potato
Vitamin B6 0.24mg 0.286mg Sweet potato
Folate 7µg 6µg Bamboo shoot
Vitamin K 0µg 2.3µg Sweet potato
Tryptophan 0.027mg 0.04mg Sweet potato
Threonine 0.086mg 0.107mg Sweet potato
Isoleucine 0.088mg 0.07mg Bamboo shoot
Leucine 0.14mg 0.118mg Bamboo shoot
Lysine 0.134mg 0.084mg Bamboo shoot
Methionine 0.03mg 0.037mg Sweet potato
Phenylalanine 0.09mg 0.114mg Sweet potato
Valine 0.106mg 0.11mg Sweet potato
Histidine 0.042mg 0.039mg Bamboo shoot
Saturated Fat 0.069g 0.052g Sweet potato
Monounsaturated Fat 0.007g 0.002g Bamboo shoot
Polyunsaturated fat 0.134g 0.092g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bamboo shoot Sweet potato
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
14%
Bamboo shoot
120%
Sweet potato
Minerals Daily Need Coverage Score
23%
Bamboo shoot
25%
Sweet potato

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.017g)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Bamboo shoot
Bamboo shoot is lower in Sugar (difference - 3.48g)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Bamboo shoot
Bamboo shoot is lower in glycemic index (difference - 38)
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.