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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 cover 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
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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% 0.33% 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

All nutrients comparison - raw data values

Nutrient Bamboo shoots Wax gourd DV% diff.
Copper 0.19mg 0.022mg 19%
Potassium 533mg 5mg 16%
Vitamin B6 0.24mg 0.032mg 16%
Vitamin B1 0.15mg 0.034mg 10%
Manganese 0.262mg 0.056mg 9%
Vitamin C 4mg 10.5mg 7%
Vitamin E 1mg 0.08mg 6%
Phosphorus 59mg 17mg 6%
Fiber 2.2g 1g 5%
Zinc 1.1mg 0.59mg 5%
Vitamin B2 0.07mg 0.001mg 5%
Protein 2.6g 0.4g 4%
Sodium 4mg 107mg 4%
Iron 0.5mg 0.38mg 2%
Magnesium 3mg 10mg 2%
Vitamin K 0µg 2.8µg 2%
Vitamin B3 0.6mg 0.384mg 1%
Folate 7µg 4µg 1%
Choline 0mg 4.9mg 1%
Vitamin B5 0.161mg 0.121mg 1%
Calories 27kcal 14kcal 1%
Selenium 0.8µg 0.2µg 1%
Calcium 13mg 18mg 1%
Carbs 5.2g 3.04g 1%
Fats 0.3g 0.2g 0%
Net carbs 3g 2.04g N/A
Sugar 3g 1.18g N/A
Vitamin A 1µg 0µg 0%
Saturated fat 0.069g 0.016g 0%
Monounsaturated fat 0.007g 0.037g 0%
Polyunsaturated fat 0.134g 0.088g 0%
Tryptophan 0.027mg 0.002mg 0%
Threonine 0.086mg 0%
Isoleucine 0.088mg 0%
Leucine 0.14mg 0%
Lysine 0.134mg 0.009mg 0%
Methionine 0.03mg 0.003mg 0%
Phenylalanine 0.09mg 0%
Valine 0.106mg 0%
Histidine 0.042mg 0%

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%

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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.