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  6. Bamboo shoots vs. Wax gourd

Bamboo shoots vs. Wax gourd — In-Depth Nutrition Comparison

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Significant differences between Bamboo shoots and Wax gourd

  • Bamboo shoots have more Copper, Vitamin B6, Potassium, Vitamin B1, Manganese, Vitamin E, Phosphorus, and Vitamin B2, however, Wax gourd is richer in Vitamin C.
  • Bamboo shoots covers your daily Copper needs 19% more than Wax gourd.
  • Wax gourd has 107 times less Potassium than Bamboo shoots. Bamboo shoots have 533mg of Potassium, while Wax gourd has 5mg.

Specific food types used in this comparison are Bamboo shoots, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Bamboo shoots vs Wax gourd 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 7.1% 5.4% 0.44% 14% 7.3% 16% 7.3% 14% 7.3% 1.1%
Contains more PotassiumPotassium +10560%
Contains more IronIron +31.6%
Contains more CopperCopper +763.6%
Contains more ZincZinc +86.4%
Contains more PhosphorusPhosphorus +247.1%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +367.9%
Contains more SeleniumSelenium +300%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +38.5%

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% 1.2% 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 35% 0% 1.6% 0% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3% 2.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B1Vitamin B1 +341.2%
Contains more Vitamin B2Vitamin B2 +6900%
Contains more Vitamin B3Vitamin B3 +56.3%
Contains more Vitamin B5Vitamin B5 +33.1%
Contains more Vitamin B6Vitamin B6 +650%
Contains more FolateFolate +75%
Contains more Vitamin CVitamin C +162.5%
Contains more Vitamin KVitamin K +∞%
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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Contains more ProteinProtein +550%
Contains more FatsFats +50%
Contains more CarbsCarbs +71.1%
Contains more OtherOther +200%
~equal in Water ~96.06g

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
11% 26% 62%
Saturated Fat: Sat. Fat 0.016 g
Monounsaturated Fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Poly. FatPolyunsaturated fat +52.3%
Contains less Sat. FatSaturated Fat -76.8%
Contains more Mono. FatMonounsaturated Fat +428.6%

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 Wax gourd
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bamboo shoots Wax gourd Opinion
Calories 27kcal 14kcal Bamboo shoots
Protein 2.6g 0.4g Bamboo shoots
Fats 0.3g 0.2g Bamboo shoots
Vitamin C 4mg 10.5mg Wax gourd
Net carbs 3g 2.04g Bamboo shoots
Carbs 5.2g 3.04g Bamboo shoots
Magnesium 3mg 10mg Wax gourd
Calcium 13mg 18mg Wax gourd
Potassium 533mg 5mg Bamboo shoots
Iron 0.5mg 0.38mg Bamboo shoots
Sugar 3g 1.18g Wax gourd
Fiber 2.2g 1g Bamboo shoots
Copper 0.19mg 0.022mg Bamboo shoots
Zinc 1.1mg 0.59mg Bamboo shoots
Phosphorus 59mg 17mg Bamboo shoots
Sodium 4mg 107mg Bamboo shoots
Vitamin A 20IU 0IU Bamboo shoots
Vitamin A 1µg 0µg Bamboo shoots
Vitamin E 1mg 0.08mg Bamboo shoots
Manganese 0.262mg 0.056mg Bamboo shoots
Selenium 0.8µg 0.2µg Bamboo shoots
Vitamin B1 0.15mg 0.034mg Bamboo shoots
Vitamin B2 0.07mg 0.001mg Bamboo shoots
Vitamin B3 0.6mg 0.384mg Bamboo shoots
Vitamin B5 0.161mg 0.121mg Bamboo shoots
Vitamin B6 0.24mg 0.032mg Bamboo shoots
Vitamin K 0µg 2.8µg Wax gourd
Folate 7µg 4µg Bamboo shoots
Choline 0mg 4.9mg Wax gourd
Saturated Fat 0.069g 0.016g Wax gourd
Monounsaturated Fat 0.007g 0.037g Wax gourd
Polyunsaturated fat 0.134g 0.088g Bamboo shoots
Tryptophan 0.027mg 0.002mg Bamboo shoots
Threonine 0.086mg Bamboo shoots
Isoleucine 0.088mg Bamboo shoots
Leucine 0.14mg Bamboo shoots
Lysine 0.134mg 0.009mg Bamboo shoots
Methionine 0.03mg 0.003mg Bamboo shoots
Phenylalanine 0.09mg Bamboo shoots
Valine 0.106mg Bamboo shoots
Histidine 0.042mg Bamboo shoots

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bamboo shoots Wax gourd
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
13%
Bamboo shoots
6%
Wax gourd
Minerals Daily Need Coverage Score
23%
Bamboo shoots
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 1.82g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Bamboo shoots
Bamboo shoots contains less Sodium (difference - 103mg)
Which food is richer in minerals?
Bamboo shoots
Bamboo shoots is relatively richer in minerals
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. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/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.