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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 more Zinc +358.3%
Contains less Sodium -55.6%
Contains more Calcium +30.8%
Contains more Potassium +53.1%
Contains more Magnesium +600%
Equal in Iron - 0.54
Equal in Copper - 0.178
Equal in Phosphorus - 55
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 19% 4% 48% 3% 64% 30% 26% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Contains more Zinc +358.3%
Contains less Sodium -55.6%
Contains more Calcium +30.8%
Contains more Potassium +53.1%
Contains more Magnesium +600%
Equal in Iron - 0.54
Equal in Copper - 0.178
Equal in Phosphorus - 55

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 C +327.5%
Contains more Vitamin A +590%
Contains more Vitamin B5 +95%
Contains more Vitamin B6 +22.1%
Contains more Vitamin K +∞%
Contains more Folate +228.6%
Equal in Vitamin B3 - 0.552
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 2% 20% 0% 38% 17% 12% 10% 56% 0% 0% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Contains more Vitamin E +185.7%
Contains more Vitamin B1 +33.9%
Contains more Vitamin B2 +118.8%
Contains more Vitamin C +327.5%
Contains more Vitamin A +590%
Contains more Vitamin B5 +95%
Contains more Vitamin B6 +22.1%
Contains more Vitamin K +∞%
Contains more Folate +228.6%
Equal in Vitamin B3 - 0.552

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bamboo shoot Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Bamboo shoot Yam Opinion
Calories 27 118 Yam
Protein 2.6 1.53 Bamboo shoot
Fats 0.3 0.17 Bamboo shoot
Vitamin C 4 17.1 Yam
Net carbs 3 23.780000686645508 Yam
Carbs 5.2 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.5 0.54 Yam
Calcium 13 17 Yam
Potassium 533 816 Yam
Magnesium 3 21 Yam
Sugar 3 0.5 Yam
Fiber 2.2 4.1 Yam
Copper 0.19 0.178 Bamboo shoot
Zinc 1.1 0.24 Bamboo shoot
Starch
Phosphorus 59 55 Bamboo shoot
Sodium 4 9 Bamboo shoot
Vitamin A 20 138 Yam
Vitamin E 1 0.35 Bamboo shoot
Vitamin D 0 0
Vitamin B1 0.15 0.112 Bamboo shoot
Vitamin B2 0.07 0.032 Bamboo shoot
Vitamin B3 0.6 0.552 Bamboo shoot
Vitamin B5 0.161 0.314 Yam
Vitamin B6 0.24 0.293 Yam
Vitamin B12 0 0
Vitamin K 0 2.3 Yam
Folate 7 23 Yam
Trans Fat 0 0
Saturated Fat 0.069 0.037 Yam
Monounsaturated Fat 0.007 0.006 Bamboo shoot
Polyunsaturated fat 0.134 0.076 Bamboo shoot
Tryptophan 0.027 0.012 Bamboo shoot
Threonine 0.086 0.054 Bamboo shoot
Isoleucine 0.088 0.052 Bamboo shoot
Leucine 0.14 0.096 Bamboo shoot
Lysine 0.134 0.059 Bamboo shoot
Methionine 0.03 0.021 Bamboo shoot
Phenylalanine 0.09 0.071 Bamboo shoot
Valine 0.106 0.062 Bamboo shoot
Histidine 0.042 0.034 Bamboo shoot
Fructose

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.