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  6. Bamboo shoots vs. Yam

Bamboo shoots vs. Yam — In-Depth Nutrition Comparison

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What are the differences between bamboo shoots and yam?

  • Bamboo shoots are 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 shoots have 6 times more sugar than yam. While bamboo shoots have 3g of sugar, yam has only 0.5g.
  • The glycemic index of bamboo shoots is lower.

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

Infographic

Bamboo shoots 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" 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%
Yam
Yam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more ZincZinc +358.3%
Contains less SodiumSodium -55.6%
Contains more SeleniumSelenium +14.3%
Contains more MagnesiumMagnesium +600%
Contains more CalciumCalcium +30.8%
Contains more PotassiumPotassium +53.1%
Contains more ManganeseManganese +51.5%
~equal in Iron ~0.54mg
~equal in Copper ~0.178mg
~equal in Phosphorus ~55mg

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%
Yam
Yam
7
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin EVitamin E +185.7%
Contains more Vitamin B1Vitamin B1 +33.9%
Contains more Vitamin B2Vitamin B2 +118.8%
Contains more Vitamin CVitamin C +327.5%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B5Vitamin B5 +95%
Contains more Vitamin B6Vitamin B6 +22.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +228.6%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.552mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bamboo shoots Yam DV% diff.
Vitamin C 4mg 17.1mg 15%
Carbs 5.2g 27.88g 8%
Potassium 533mg 816mg 8%
Fiber 2.2g 4.1g 8%
Zinc 1.1mg 0.24mg 8%
Manganese 0.262mg 0.397mg 6%
Calories 27kcal 118kcal 5%
Vitamin E 1mg 0.35mg 4%
Folate 7µg 23µg 4%
Magnesium 3mg 21mg 4%
Vitamin B6 0.24mg 0.293mg 4%
Choline 0mg 16.5mg 3%
Vitamin B5 0.161mg 0.314mg 3%
Vitamin B2 0.07mg 0.032mg 3%
Vitamin B1 0.15mg 0.112mg 3%
Vitamin K 0µg 2.3µg 2%
Protein 2.6g 1.53g 2%
Phosphorus 59mg 55mg 1%
Copper 0.19mg 0.178mg 1%
Vitamin A 1µg 7µg 1%
Iron 0.5mg 0.54mg 1%
Fats 0.3g 0.17g 0%
Net carbs 3g 23.78g N/A
Calcium 13mg 17mg 0%
Sugar 3g 0.5g N/A
Sodium 4mg 9mg 0%
Selenium 0.8µg 0.7µg 0%
Vitamin B3 0.6mg 0.552mg 0%
Saturated fat 0.069g 0.037g 0%
Monounsaturated fat 0.007g 0.006g 0%
Polyunsaturated fat 0.134g 0.076g 0%
Tryptophan 0.027mg 0.012mg 0%
Threonine 0.086mg 0.054mg 0%
Isoleucine 0.088mg 0.052mg 0%
Leucine 0.14mg 0.096mg 0%
Lysine 0.134mg 0.059mg 0%
Methionine 0.03mg 0.021mg 0%
Phenylalanine 0.09mg 0.071mg 0%
Valine 0.106mg 0.062mg 0%
Histidine 0.042mg 0.034mg 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
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +69.9%
Contains more FatsFats +76.5%
Contains more WaterWater +30.7%
Contains more CarbsCarbs +436.2%
~equal in Other ~0.82g

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +16.7%
Contains more Poly. FatPolyunsaturated fat +76.3%
Contains less Sat. FatSaturated fat -46.4%

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. 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.