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Bamboo shoot vs Sweet potato - In-Depth Nutrition Comparison

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Summary of differences between Bamboo shoot and Sweet potato

  • Bamboo shoot has more Zinc, Vitamin B1, and Potassium, however Sweet potato is higher in Vitamin A RAE, Vitamin B5, and Magnesium.
  • Sweet potato covers your daily need of Vitamin A RAE 79% more than Bamboo shoot.
  • Bamboo shoot has 4 times more Vitamin E than Sweet potato. While Bamboo shoot has 1mg of Vitamin E , Sweet potato has only 0.26mg.

These are the specific foods used in this comparison Bamboo shoots, raw and Sweet potato, raw, unprepared.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bamboo shoot
Bamboo shoot
5
:
3
Sweet potato
Sweet potato
Contains more Phosphorus +25.5%
Contains more Potassium +58.2%
Contains less Sodium -92.7%
Contains more Zinc +266.7%
Contains more Copper +25.8%
Contains more Calcium +130.8%
Contains more Iron +22%
Contains more Magnesium +733.3%
Bamboo shoot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 19% 3% 26% 48% 1% 30% 64%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Contains more Phosphorus +25.5%
Contains more Potassium +58.2%
Contains less Sodium -92.7%
Contains more Zinc +266.7%
Contains more Copper +25.8%
Contains more Calcium +130.8%
Contains more Iron +22%
Contains more Magnesium +733.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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 Vitamin E +284.6%
Contains more Vitamin C +66.7%
Contains more Vitamin B1 +92.3%
Contains more Vitamin B2 +14.8%
Contains more Vitamin B6 +14.8%
Contains more Vitamin A +70835%
Contains more Vitamin B5 +396.9%
Contains more Folate +57.1%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.557
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 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin E +284.6%
Contains more Vitamin C +66.7%
Contains more Vitamin B1 +92.3%
Contains more Vitamin B2 +14.8%
Contains more Vitamin B6 +14.8%
Contains more Vitamin A +70835%
Contains more Vitamin B5 +396.9%
Contains more Folate +57.1%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.557

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bamboo shoot
Bamboo shoot
3
:
2
Sweet potato
Sweet potato
Contains more Protein +65.6%
Contains more Fats +500%
Contains more Water +17.8%
Contains more Carbs +286.9%
Equal in Other - 0.98
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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Protein +65.6%
Contains more Fats +500%
Contains more Water +17.8%
Contains more Carbs +286.9%
Equal in Other - 0.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bamboo shoot
Bamboo shoot
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +857.1%
Contains less Saturated Fat -73.9%
Bamboo shoot
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +857.1%
Contains less Saturated Fat -73.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bamboo shoot Sweet potato
Lower in Saturated Fat 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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bamboo shoot Sweet potato Opinion
Net carbs 3g 17.12g Sweet potato
Protein 2.6g 1.57g Bamboo shoot
Fats 0.3g 0.05g Bamboo shoot
Carbs 5.2g 20.12g Sweet potato
Calories 27kcal 86kcal Sweet potato
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 3g 4.18g Bamboo shoot
Fiber 2.2g 3g Sweet potato
Calcium 13mg 30mg Sweet potato
Iron 0.5mg 0.61mg Sweet potato
Magnesium 3mg 25mg Sweet potato
Phosphorus 59mg 47mg Bamboo shoot
Potassium 533mg 337mg Bamboo shoot
Sodium 4mg 55mg Bamboo shoot
Zinc 1.1mg 0.3mg Bamboo shoot
Copper 0.19mg 0.151mg Bamboo shoot
Vitamin A 20IU 14187IU Sweet potato
Vitamin A RAE 1µg 709µg Sweet potato
Vitamin E 1mg 0.26mg Bamboo shoot
Vitamin C 4mg 2.4mg Bamboo shoot
Vitamin B1 0.15mg 0.078mg Bamboo shoot
Vitamin B2 0.07mg 0.061mg Bamboo shoot
Vitamin B3 0.6mg 0.557mg Bamboo shoot
Vitamin B5 0.161mg 0.8mg Sweet potato
Vitamin B6 0.24mg 0.209mg Bamboo shoot
Folate 7µg 11µg Sweet potato
Vitamin K 0µg 1.8µg Sweet potato
Tryptophan 0.027mg 0.031mg Sweet potato
Threonine 0.086mg 0.083mg Bamboo shoot
Isoleucine 0.088mg 0.055mg Bamboo shoot
Leucine 0.14mg 0.092mg Bamboo shoot
Lysine 0.134mg 0.066mg Bamboo shoot
Methionine 0.03mg 0.029mg Bamboo shoot
Phenylalanine 0.09mg 0.089mg Bamboo shoot
Valine 0.106mg 0.086mg Bamboo shoot
Histidine 0.042mg 0.031mg Bamboo shoot
Saturated Fat 0.069g 0.018g Sweet potato
Monounsaturated Fat 0.007g 0.001g Bamboo shoot
Polyunsaturated fat 0.134g 0.014g 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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
14%
Bamboo shoot
85%
Sweet potato
Minerals Daily Need Coverage Score
24%
Bamboo shoot
21%
Sweet potato

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.051g)
Which food is lower in Sugar?
Bamboo shoot
Bamboo shoot is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 51mg)
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/168482/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.