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  6. Bamboo shoots vs. Sweet potato

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

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The main differences between bamboo shoots and sweet potatoes

  • Bamboo shoots are richer in zinc, yet sweet potatoes are richer in vitamin A, vitamin C, vitamin B5, manganese, magnesium, and vitamin B3.
  • Daily need coverage for vitamin A for sweet potatoes is 384% higher.
  • Bamboo shoots contain 3 times more zinc than sweet potatoes. Bamboo shoots contain 1.1mg of zinc, while sweet potatoes contain 0.32mg.
  • Bamboo shoots have a lower glycemic index than sweet potatoes.

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

Infographic

Bamboo shoots 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.
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 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
Contains more PotassiumPotassium +12.2%
Contains more CopperCopper +18%
Contains more ZincZinc +243.8%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +300%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +192.3%
Contains more IronIron +38%
Contains more ManganeseManganese +89.7%
~equal in Phosphorus ~54mg

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%
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 65% 320% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
Contains more Vitamin EVitamin E +40.8%
Contains more Vitamin B1Vitamin B1 +40.2%
Contains more FolateFolate +16.7%
Contains more Vitamin CVitamin C +390%
Contains more Vitamin AVitamin A +96000%
Contains more Vitamin B2Vitamin B2 +51.4%
Contains more Vitamin B3Vitamin B3 +147.8%
Contains more Vitamin B5Vitamin B5 +449.1%
Contains more Vitamin B6Vitamin B6 +19.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bamboo shoots Sweet potato DV% diff.
Vitamin A 1µg 961µg 107%
Vitamin C 4mg 19.6mg 17%
Vitamin B5 0.161mg 0.884mg 14%
Manganese 0.262mg 0.497mg 10%
Zinc 1.1mg 0.32mg 7%
Magnesium 3mg 27mg 6%
Vitamin B3 0.6mg 1.487mg 6%
Carbs 5.2g 20.71g 5%
Vitamin B1 0.15mg 0.107mg 4%
Vitamin B6 0.24mg 0.286mg 4%
Fiber 2.2g 3.3g 4%
Vitamin B2 0.07mg 0.106mg 3%
Starch 7.05g 3%
Calories 27kcal 90kcal 3%
Copper 0.19mg 0.161mg 3%
Calcium 13mg 38mg 3%
Potassium 533mg 475mg 2%
Vitamin K 0µg 2.3µg 2%
Choline 0mg 13.1mg 2%
Iron 0.5mg 0.69mg 2%
Vitamin E 1mg 0.71mg 2%
Sodium 4mg 36mg 1%
Selenium 0.8µg 0.2µg 1%
Phosphorus 59mg 54mg 1%
Fructose 0.5g 1%
Protein 2.6g 2.01g 1%
Fats 0.3g 0.15g 0%
Net carbs 3g 17.41g N/A
Sugar 3g 6.48g N/A
Folate 7µg 6µg 0%
Saturated fat 0.069g 0.052g 0%
Monounsaturated fat 0.007g 0.002g 0%
Polyunsaturated fat 0.134g 0.092g 0%
Tryptophan 0.027mg 0.04mg 0%
Threonine 0.086mg 0.107mg 0%
Isoleucine 0.088mg 0.07mg 0%
Leucine 0.14mg 0.118mg 0%
Lysine 0.134mg 0.084mg 0%
Methionine 0.03mg 0.037mg 0%
Phenylalanine 0.09mg 0.114mg 0%
Valine 0.106mg 0.11mg 0%
Histidine 0.042mg 0.039mg 0%

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
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 ProteinProtein +29.4%
Contains more FatsFats +100%
Contains more WaterWater +20.1%
Contains more CarbsCarbs +298.3%
Contains more OtherOther +50%

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
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +250%
Contains more Poly. FatPolyunsaturated fat +45.7%
Contains less Sat. FatSaturated fat -24.6%

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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. 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.