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  6. Bamboo shoot vs. Water chestnuts

Bamboo shoot vs. Water chestnuts — In-Depth Nutrition Comparison

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The main differences between Bamboo shoot and Water chestnuts

  • Bamboo shoot is richer in Iron, and Zinc, yet Water chestnuts are richer in Copper, Vitamin B2, Vitamin B6, Choline, and Vitamin B5.
  • Daily need coverage for Copper from Water chestnuts is 15% higher.
  • Bamboo shoot contains 8 times more Iron than Water chestnuts. Bamboo shoot contains 0.5mg of Iron, while Water chestnuts contain 0.06mg.

Food types used in this article are Bamboo shoots, raw and Waterchestnuts, chinese, (matai), raw.

Infographic

Bamboo shoot vs Water chestnuts 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
5
:
5
Water chestnuts
Water chestnuts
Contains more Calcium +18.2%
Contains more Iron +733.3%
Contains less Sodium -71.4%
Contains more Zinc +120%
Contains more Selenium +14.3%
Contains more Magnesium +633.3%
Contains more Copper +71.6%
Contains more Manganese +26.3%
Equal in Phosphorus - 63
Equal in Potassium - 584
Bamboo shoot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Contains more Calcium +18.2%
Contains more Iron +733.3%
Contains less Sodium -71.4%
Contains more Zinc +120%
Contains more Selenium +14.3%
Contains more Magnesium +633.3%
Contains more Copper +71.6%
Contains more Manganese +26.3%
Equal in Phosphorus - 63
Equal in Potassium - 584

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
2
:
7
Water chestnuts
Water chestnuts
Contains more Vitamin A +∞%
Contains more Vitamin E +20%
Contains more Vitamin B2 +185.7%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B5 +197.5%
Contains more Vitamin B6 +36.7%
Contains more Folate +128.6%
Contains more Vitamin K +∞%
Equal in Vitamin C - 4
Equal in Vitamin B1 - 0.14
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%
Water chestnuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 24% 0% 14% 35% 47% 19% 29% 76% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +20%
Contains more Vitamin B2 +185.7%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B5 +197.5%
Contains more Vitamin B6 +36.7%
Contains more Folate +128.6%
Contains more Vitamin K +∞%
Equal in Vitamin C - 4
Equal in Vitamin B1 - 0.14

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bamboo shoot
Bamboo shoot
3
:
2
Water chestnuts
Water chestnuts
Contains more Protein +85.7%
Contains more Fats +200%
Contains more Water +23.9%
Contains more Carbs +360.4%
Contains more Other +22.2%
Bamboo shoot
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Contains more Protein +85.7%
Contains more Fats +200%
Contains more Water +23.9%
Contains more Carbs +360.4%
Contains more Other +22.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bamboo shoot
Bamboo shoot
2
:
1
Water chestnuts
Water chestnuts
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +211.6%
Contains less Saturated Fat -62.3%
Bamboo shoot
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +211.6%
Contains less Saturated Fat -62.3%

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 Water chestnuts
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bamboo shoot Water chestnuts Opinion
Net carbs 3g 20.94g Water chestnuts
Protein 2.6g 1.4g Bamboo shoot
Fats 0.3g 0.1g Bamboo shoot
Carbs 5.2g 23.94g Water chestnuts
Calories 27kcal 97kcal Water chestnuts
Sugar 3g 4.8g Bamboo shoot
Fiber 2.2g 3g Water chestnuts
Calcium 13mg 11mg Bamboo shoot
Iron 0.5mg 0.06mg Bamboo shoot
Magnesium 3mg 22mg Water chestnuts
Phosphorus 59mg 63mg Water chestnuts
Potassium 533mg 584mg Water chestnuts
Sodium 4mg 14mg Bamboo shoot
Zinc 1.1mg 0.5mg Bamboo shoot
Copper 0.19mg 0.326mg Water chestnuts
Manganese 0.262mg 0.331mg Water chestnuts
Selenium 0.8µg 0.7µg Bamboo shoot
Vitamin A 20IU 0IU Bamboo shoot
Vitamin A RAE 1µg 0µg Bamboo shoot
Vitamin E 1mg 1.2mg Water chestnuts
Vitamin C 4mg 4mg
Vitamin B1 0.15mg 0.14mg Bamboo shoot
Vitamin B2 0.07mg 0.2mg Water chestnuts
Vitamin B3 0.6mg 1mg Water chestnuts
Vitamin B5 0.161mg 0.479mg Water chestnuts
Vitamin B6 0.24mg 0.328mg Water chestnuts
Folate 7µg 16µg Water chestnuts
Vitamin K 0µg 0.3µg Water chestnuts
Tryptophan 0.027mg Bamboo shoot
Threonine 0.086mg Bamboo shoot
Isoleucine 0.088mg Bamboo shoot
Leucine 0.14mg Bamboo shoot
Lysine 0.134mg Bamboo shoot
Methionine 0.03mg Bamboo shoot
Phenylalanine 0.09mg Bamboo shoot
Valine 0.106mg Bamboo shoot
Histidine 0.042mg Bamboo shoot
Saturated Fat 0.069g 0.026g Water chestnuts
Monounsaturated Fat 0.007g 0.002g Bamboo shoot
Polyunsaturated fat 0.134g 0.043g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bamboo shoot Water chestnuts
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
21%
Water chestnuts
Minerals Daily Need Coverage Score
23%
Bamboo shoot
27%
Water chestnuts

Comparison summary

Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.043g)
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Water chestnuts
Water chestnuts is relatively richer in vitamins
Which food is lower in Sugar?
Bamboo shoot
Bamboo shoot is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 10mg)
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 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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.