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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
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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" chart 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 Calcium +46.2%
Contains more Magnesium +233.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 19% 3% 26% 48% 1% 30% 64%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
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 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" chart 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%

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 Winter melon
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals 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
Starch g g
Fructose g g
Sugar 3g g 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
Vitamin A 20IU 0IU Bamboo shoot
Vitamin E 1mg mg Bamboo shoot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Bamboo shoot
Tryptophan 0.027mg 0.002mg Bamboo shoot
Threonine 0.086mg mg Bamboo shoot
Isoleucine 0.088mg mg Bamboo shoot
Leucine 0.14mg mg Bamboo shoot
Lysine 0.134mg 0.009mg Bamboo shoot
Methionine 0.03mg 0.003mg Bamboo shoot
Phenylalanine 0.09mg mg Bamboo shoot
Valine 0.106mg mg Bamboo shoot
Histidine 0.042mg mg Bamboo shoot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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
9
Winter melon
Mineral Summary Score
24
Bamboo shoot
9
Winter melon

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
2%
Winter melon
Carbohydrates
5%
Bamboo shoot
3%
Winter melon
Fats
1%
Bamboo shoot
1%
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 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 ($)
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

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. 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.