Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Bamboo shoots vs. Tofu — In-Depth Nutrition Comparison

Compare

Summary of differences between bamboo shoots and tofu

  • Bamboo shoots have more vitamin B6, potassium, fiber, vitamin E, and vitamin B1; however, tofu is higher in iron, calcium, manganese, selenium, and magnesium.
  • Tofu covers your daily need for iron, 61% more than bamboo shoots.
  • Bamboo shoots have 100 times more vitamin E than tofu. While bamboo shoots have 1mg of vitamin E, tofu has only 0.01mg.
  • The glycemic index of bamboo shoots is higher.

These are the specific foods used in this comparison Bamboo shoots, raw and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Bamboo shoots vs Tofu 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%
Tofu
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +340.5%
Contains more ZincZinc +37.5%
Contains less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +900%
Contains more CalciumCalcium +2592.3%
Contains more IronIron +972%
Contains more PhosphorusPhosphorus +64.4%
Contains more ManganeseManganese +130.9%
Contains more SeleniumSelenium +1012.5%
~equal in Copper ~0.193mg

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%
Tofu
3
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +3900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9900%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more Vitamin B2Vitamin B2 +34.6%
Contains more Vitamin B3Vitamin B3 +207.7%
Contains more Vitamin B5Vitamin B5 +136.8%
Contains more Vitamin B6Vitamin B6 +410.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +114.3%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~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
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more CarbsCarbs +178.1%
Contains more OtherOther +25%
Contains more ProteinProtein +210.8%
Contains more FatsFats +1493.3%
~equal in Water ~84.55g

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
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -90%
Contains more Mono. FatMonounsaturated fat +14985.7%
Contains more Poly. FatPolyunsaturated fat +1914.2%

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 Tofu
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bamboo shoots Tofu DV% diff.
Iron 0.5mg 5.36mg 61%
Calcium 13mg 350mg 34%
Polyunsaturated fat 0.134g 2.699g 17%
Vitamin B6 0.24mg 0.047mg 15%
Selenium 0.8µg 8.9µg 15%
Manganese 0.262mg 0.605mg 15%
Potassium 533mg 121mg 12%
Protein 2.6g 8.08g 11%
Fiber 2.2g 0.3g 8%
Vitamin E 1mg 0.01mg 7%
Fats 0.3g 4.78g 7%
Magnesium 3mg 30mg 6%
Vitamin B1 0.15mg 0.081mg 6%
Choline 0mg 28.8mg 5%
Phosphorus 59mg 97mg 5%
Vitamin C 4mg 0.1mg 4%
Saturated fat 0.069g 0.691g 3%
Vitamin B3 0.6mg 0.195mg 3%
Zinc 1.1mg 0.8mg 3%
Monounsaturated fat 0.007g 1.056g 3%
Folate 7µg 15µg 2%
Vitamin K 0µg 2.4µg 2%
Calories 27kcal 76kcal 2%
Vitamin B5 0.161mg 0.068mg 2%
Vitamin B2 0.07mg 0.052mg 1%
Carbs 5.2g 1.87g 1%
Net carbs 3g 1.57g N/A
Sugar 3g 0.62g N/A
Copper 0.19mg 0.193mg 0%
Sodium 4mg 7mg 0%
Vitamin A 1µg 0%
Tryptophan 0.027mg 0.12mg 0%
Threonine 0.086mg 0.402mg 0%
Isoleucine 0.088mg 0.435mg 0%
Leucine 0.14mg 0.713mg 0%
Lysine 0.134mg 0.452mg 0%
Methionine 0.03mg 0.108mg 0%
Phenylalanine 0.09mg 0.428mg 0%
Valine 0.106mg 0.446mg 0%
Histidine 0.042mg 0.221mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bamboo shoots Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
6%
Tofu
Minerals Daily Need Coverage Score
23%
Bamboo shoots
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.38g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Bamboo shoots
Bamboo shoots contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Bamboo shoots
Bamboo shoots is lower in Saturated fat (difference - 0.622g)
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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.