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Bamboo shoot vs Wakame - In-Depth Nutrition Comparison

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A recap on differences between Bamboo shoot and Wakame

  • Bamboo shoot is higher in Vitamin B6, and Potassium, yet Wakame is higher in Manganese, Folate, Magnesium, Iron, Calcium, Vitamin B2, and Vitamin B5.
  • Wakame covers your daily Manganese needs 49% more than Bamboo shoot.
  • Bamboo shoot contains 120 times more Vitamin B6 than Wakame. While Bamboo shoot contains 0.24mg of Vitamin B6, Wakame contains only 0.002mg.
  • The amount of Sodium in Bamboo shoot is lower.

Food varieties used in this article are Bamboo shoots, raw and Seaweed, wakame, raw.

Infographic

Bamboo shoot vs Wakame 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
Contains more Potassium +966%
Contains less Sodium -99.5%
Contains more Zinc +189.5%
Contains more Calcium +1053.8%
Contains more Iron +336%
Contains more Magnesium +3466.7%
Contains more Phosphorus +35.6%
Contains more Copper +49.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 19% 3% 26% 48% 1% 30% 64%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Contains more Potassium +966%
Contains less Sodium -99.5%
Contains more Zinc +189.5%
Contains more Calcium +1053.8%
Contains more Iron +336%
Contains more Magnesium +3466.7%
Contains more Phosphorus +35.6%
Contains more Copper +49.5%

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
:
6
Wakame
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +150%
Contains more Vitamin B6 +11900%
Contains more Vitamin A +1700%
Contains more Vitamin B2 +228.6%
Contains more Vitamin B3 +166.7%
Contains more Vitamin B5 +332.9%
Contains more Folate +2700%
Contains more Vitamin K +∞%
Equal in Vitamin E - 1
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +150%
Contains more Vitamin B6 +11900%
Contains more Vitamin A +1700%
Contains more Vitamin B2 +228.6%
Contains more Vitamin B3 +166.7%
Contains more Vitamin B5 +332.9%
Contains more Folate +2700%
Contains more Vitamin K +∞%
Equal in Vitamin E - 1

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 Wakame
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bamboo shoot Wakame Opinion
Net carbs 3g 8.64g Wakame
Protein 2.6g 3.03g Wakame
Fats 0.3g 0.64g Wakame
Carbs 5.2g 9.14g Wakame
Calories 27kcal 45kcal Wakame
Starch g g
Fructose g g
Sugar 3g 0.65g Wakame
Fiber 2.2g 0.5g Bamboo shoot
Calcium 13mg 150mg Wakame
Iron 0.5mg 2.18mg Wakame
Magnesium 3mg 107mg Wakame
Phosphorus 59mg 80mg Wakame
Potassium 533mg 50mg Bamboo shoot
Sodium 4mg 872mg Bamboo shoot
Zinc 1.1mg 0.38mg Bamboo shoot
Copper 0.19mg 0.284mg Wakame
Vitamin A 20IU 360IU Wakame
Vitamin E 1mg 1mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 3mg Bamboo shoot
Vitamin B1 0.15mg 0.06mg Bamboo shoot
Vitamin B2 0.07mg 0.23mg Wakame
Vitamin B3 0.6mg 1.6mg Wakame
Vitamin B5 0.161mg 0.697mg Wakame
Vitamin B6 0.24mg 0.002mg Bamboo shoot
Folate 7µg 196µg Wakame
Vitamin B12 0µg 0µg
Vitamin K 0µg 5.3µg Wakame
Tryptophan 0.027mg 0.035mg Wakame
Threonine 0.086mg 0.165mg Wakame
Isoleucine 0.088mg 0.087mg Bamboo shoot
Leucine 0.14mg 0.257mg Wakame
Lysine 0.134mg 0.112mg Bamboo shoot
Methionine 0.03mg 0.063mg Wakame
Phenylalanine 0.09mg 0.112mg Wakame
Valine 0.106mg 0.209mg Wakame
Histidine 0.042mg 0.015mg Bamboo shoot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.069g 0.13g Bamboo shoot
Monounsaturated Fat 0.007g 0.058g Wakame
Polyunsaturated fat 0.134g 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bamboo shoot Wakame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Bamboo shoot
29
Wakame
Mineral Summary Score
24
Bamboo shoot
58
Wakame

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Bamboo shoot
18%
Wakame
Carbohydrates
5%
Bamboo shoot
9%
Wakame
Fats
1%
Bamboo shoot
3%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 2.35g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 868mg)
Which food is lower in Saturated Fat?
Bamboo shoot
Bamboo shoot is lower in Saturated Fat (difference - 0.061g)
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

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.