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Bamboo shoot vs. Winter melon — In-Depth Nutrition Comparison

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How are Bamboo shoot and Winter melon different?

  • Bamboo shoot is higher in Copper, Vitamin B6, Potassium, Vitamin B1, Manganese, and Phosphorus, however, Winter melon is richer in Vitamin C.
  • Daily need coverage for Copper from Bamboo shoot is 19% higher.
  • Bamboo shoot contains 89 times more Potassium than Winter melon. While Bamboo shoot contains 533mg of Potassium, Winter melon contains only 6mg.
  • Bamboo shoot has less Sodium.

Bamboo shoots, raw and Waxgourd, (chinese preserving melon), raw are the varieties used in this article.

Infographic

Bamboo shoot vs Winter melon 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.
Contains more Iron +25%
Contains more Phosphorus +210.5%
Contains more Potassium +8783.3%
Contains less Sodium -96.4%
Contains more Zinc +80.3%
Contains more Copper +726.1%
Contains more Manganese +351.7%
Contains more Selenium +300%
Contains more Calcium +46.2%
Contains more Magnesium +233.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains more Iron +25%
Contains more Phosphorus +210.5%
Contains more Potassium +8783.3%
Contains less Sodium -96.4%
Contains more Zinc +80.3%
Contains more Copper +726.1%
Contains more Manganese +351.7%
Contains more Selenium +300%
Contains more Calcium +46.2%
Contains more Magnesium +233.3%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +275%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +21.1%
Contains more Vitamin B6 +585.7%
Contains more Folate +40%
Contains more Vitamin C +225%
Contains more Vitamin B2 +57.1%
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 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +275%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +21.1%
Contains more Vitamin B6 +585.7%
Contains more Folate +40%
Contains more Vitamin C +225%
Contains more Vitamin B2 +57.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +550%
Contains more Fats +50%
Contains more Carbs +73.3%
Contains more Other +200%
Equal in Water - 96.1
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 g
Water: 96.1 g
Other: 0.3 g
Contains more Protein +550%
Contains more Fats +50%
Contains more Carbs +73.3%
Contains more Other +200%
Equal in Water - 96.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +54%
Contains less Saturated Fat -76.8%
Contains more Monounsaturated Fat +428.6%
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains more Polyunsaturated fat +54%
Contains less Saturated Fat -76.8%
Contains more Monounsaturated 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 shoot Winter melon
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 shoot Winter melon Opinion
Net carbs 3g 0.1g Bamboo shoot
Protein 2.6g 0.4g Bamboo shoot
Fats 0.3g 0.2g Bamboo shoot
Carbs 5.2g 3g Bamboo shoot
Calories 27kcal 13kcal Bamboo shoot
Sugar 3g Winter melon
Fiber 2.2g 2.9g Winter melon
Calcium 13mg 19mg Winter melon
Iron 0.5mg 0.4mg Bamboo shoot
Magnesium 3mg 10mg Winter melon
Phosphorus 59mg 19mg Bamboo shoot
Potassium 533mg 6mg Bamboo shoot
Sodium 4mg 111mg Bamboo shoot
Zinc 1.1mg 0.61mg Bamboo shoot
Copper 0.19mg 0.023mg Bamboo shoot
Manganese 0.262mg 0.058mg Bamboo shoot
Selenium 0.8µg 0.2µg Bamboo shoot
Vitamin A 20IU 0IU Bamboo shoot
Vitamin A RAE 1µg 0µg Bamboo shoot
Vitamin E 1mg Bamboo shoot
Vitamin C 4mg 13mg Winter melon
Vitamin B1 0.15mg 0.04mg Bamboo shoot
Vitamin B2 0.07mg 0.11mg Winter melon
Vitamin B3 0.6mg 0.4mg Bamboo shoot
Vitamin B5 0.161mg 0.133mg Bamboo shoot
Vitamin B6 0.24mg 0.035mg Bamboo shoot
Folate 7µg 5µg Bamboo shoot
Tryptophan 0.027mg 0.002mg Bamboo shoot
Threonine 0.086mg Bamboo shoot
Isoleucine 0.088mg Bamboo shoot
Leucine 0.14mg Bamboo shoot
Lysine 0.134mg 0.009mg Bamboo shoot
Methionine 0.03mg 0.003mg Bamboo shoot
Phenylalanine 0.09mg Bamboo shoot
Valine 0.106mg Bamboo shoot
Histidine 0.042mg Bamboo shoot
Saturated Fat 0.069g 0.016g Winter melon
Monounsaturated Fat 0.007g 0.037g Winter melon
Polyunsaturated fat 0.134g 0.087g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bamboo shoot Winter melon
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
9%
Winter melon
Minerals Daily Need Coverage Score
23%
Bamboo shoot
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 3g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 107mg)
Which food is richer in minerals?
Bamboo shoot
Bamboo shoot is relatively richer in minerals
Which food is richer in vitamins?
Bamboo shoot
Bamboo shoot 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 shoot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/nutrients
  2. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.