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Bamboo shoot vs Yam - In-Depth Nutrition Comparison

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What are the differences between Bamboo shoot and Yam?

  • Bamboo shoot is higher in Zinc, yet Yam is higher in Vitamin C, Potassium, Fiber, and Manganese.
  • Yam's daily need coverage for Vitamin C is 15% more.
  • Bamboo shoot has 6 times more Sugar than Yam. While Bamboo shoot has 3g of Sugar, Yam has only 0.5g.

We used Bamboo shoots, raw and Yam, raw types in this article.

Infographic

Bamboo shoot vs Yam 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 less Sodium -55.6%
Contains more Zinc +358.3%
Contains more Calcium +30.8%
Contains more Magnesium +600%
Contains more Potassium +53.1%
Equal in Iron - 0.54
Equal in Phosphorus - 55
Equal in Copper - 0.178
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% 21% 15% 24% 72% 2% 7% 60%
Contains less Sodium -55.6%
Contains more Zinc +358.3%
Contains more Calcium +30.8%
Contains more Magnesium +600%
Contains more Potassium +53.1%
Equal in Iron - 0.54
Equal in Phosphorus - 55
Equal in Copper - 0.178

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
:
6
Yam
Contains more Vitamin E +185.7%
Contains more Vitamin B1 +33.9%
Contains more Vitamin B2 +118.8%
Contains more Vitamin A +590%
Contains more Vitamin C +327.5%
Contains more Vitamin B5 +95%
Contains more Vitamin B6 +22.1%
Contains more Folate +228.6%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.552
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 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin E +185.7%
Contains more Vitamin B1 +33.9%
Contains more Vitamin B2 +118.8%
Contains more Vitamin A +590%
Contains more Vitamin C +327.5%
Contains more Vitamin B5 +95%
Contains more Vitamin B6 +22.1%
Contains more Folate +228.6%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.552

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 Yam
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bamboo shoot Yam Opinion
Net carbs 3g 23.78g Yam
Protein 2.6g 1.53g Bamboo shoot
Fats 0.3g 0.17g Bamboo shoot
Carbs 5.2g 27.88g Yam
Calories 27kcal 118kcal Yam
Starch g g
Fructose g g
Sugar 3g 0.5g Yam
Fiber 2.2g 4.1g Yam
Calcium 13mg 17mg Yam
Iron 0.5mg 0.54mg Yam
Magnesium 3mg 21mg Yam
Phosphorus 59mg 55mg Bamboo shoot
Potassium 533mg 816mg Yam
Sodium 4mg 9mg Bamboo shoot
Zinc 1.1mg 0.24mg Bamboo shoot
Copper 0.19mg 0.178mg Bamboo shoot
Vitamin A 20IU 138IU Yam
Vitamin E 1mg 0.35mg Bamboo shoot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 17.1mg Yam
Vitamin B1 0.15mg 0.112mg Bamboo shoot
Vitamin B2 0.07mg 0.032mg Bamboo shoot
Vitamin B3 0.6mg 0.552mg Bamboo shoot
Vitamin B5 0.161mg 0.314mg Yam
Vitamin B6 0.24mg 0.293mg Yam
Folate 7µg 23µg Yam
Vitamin B12 0µg 0µg
Vitamin K 0µg 2.3µg Yam
Tryptophan 0.027mg 0.012mg Bamboo shoot
Threonine 0.086mg 0.054mg Bamboo shoot
Isoleucine 0.088mg 0.052mg Bamboo shoot
Leucine 0.14mg 0.096mg Bamboo shoot
Lysine 0.134mg 0.059mg Bamboo shoot
Methionine 0.03mg 0.021mg Bamboo shoot
Phenylalanine 0.09mg 0.071mg Bamboo shoot
Valine 0.106mg 0.062mg Bamboo shoot
Histidine 0.042mg 0.034mg Bamboo shoot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.069g 0.037g Yam
Monounsaturated Fat 0.007g 0.006g Bamboo shoot
Polyunsaturated fat 0.134g 0.076g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bamboo shoot Yam
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
19
Yam
Mineral Summary Score
24
Bamboo shoot
25
Yam

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
9%
Yam
Carbohydrates
5%
Bamboo shoot
28%
Yam
Fats
1%
Bamboo shoot
1%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 2.5g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.032g)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Bamboo shoot
Bamboo shoot is lower in glycemic index (difference - 19)
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.