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  6. Bamboo shoots vs. Yardlong beans

Bamboo shoots vs. Yardlong beans — In-Depth Nutrition Comparison

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What are the main differences between bamboo shoots and yardlong beans?

  • Bamboo shoots are richer in vitamin B6, copper, potassium, zinc, and vitamin B1, yet yardlong beans is richer in vitamin C, folate, magnesium, vitamin A, and iron.
  • Bamboo shoots' daily need coverage for vitamin B6 is 17% higher.
  • Bamboo shoots have 4 times more copper than yardlong beans. Bamboo shoots have 0.19mg of copper, while yardlong beans has 0.047mg.
  • Bamboo shoots have a lower glycemic index than yardlong beans.

We used Bamboo shoots, raw and Yardlong bean, cooked, boiled, drained, without salt types in this comparison.

Infographic

Bamboo shoots vs Yardlong beans 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more PotassiumPotassium +83.8%
Contains more CopperCopper +304.3%
Contains more ZincZinc +205.6%
Contains more ManganeseManganese +30.3%
Contains more MagnesiumMagnesium +1300%
Contains more CalciumCalcium +238.5%
Contains more IronIron +96%
Contains more SeleniumSelenium +87.5%
~equal in Phosphorus ~57mg
~equal in Sodium ~4mg

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%
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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin B5Vitamin B5 +215.7%
Contains more Vitamin B6Vitamin B6 +900%
Contains more Vitamin CVitamin C +305%
Contains more Vitamin AVitamin A +2200%
Contains more Vitamin B2Vitamin B2 +41.4%
Contains more FolateFolate +542.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.63mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Bamboo shoots Yardlong beans DV% diff.
Vitamin B6 0.24mg 0.024mg 17%
Copper 0.19mg 0.047mg 16%
Vitamin C 4mg 16.2mg 14%
Folate 7µg 45µg 10%
Fiber 2.2g 9%
Magnesium 3mg 42mg 9%
Vitamin E 1mg 7%
Zinc 1.1mg 0.36mg 7%
Potassium 533mg 290mg 7%
Iron 0.5mg 0.98mg 6%
Vitamin B1 0.15mg 0.085mg 5%
Manganese 0.262mg 0.201mg 3%
Calcium 13mg 44mg 3%
Vitamin B5 0.161mg 0.051mg 2%
Vitamin B2 0.07mg 0.099mg 2%
Vitamin A 1µg 23µg 2%
Polyunsaturated fat 0.134g 0.042g 1%
Calories 27kcal 47kcal 1%
Selenium 0.8µg 1.5µg 1%
Carbs 5.2g 9.18g 1%
Protein 2.6g 2.53g 0%
Fats 0.3g 0.1g 0%
Net carbs 3g 9.18g N/A
Sugar 3g N/A
Phosphorus 59mg 57mg 0%
Sodium 4mg 4mg 0%
Vitamin B3 0.6mg 0.63mg 0%
Saturated fat 0.069g 0.026g 0%
Monounsaturated fat 0.007g 0.009g 0%
Tryptophan 0.027mg 0.029mg 0%
Threonine 0.086mg 0.094mg 0%
Isoleucine 0.088mg 0.135mg 0%
Leucine 0.14mg 0.18mg 0%
Lysine 0.134mg 0.166mg 0%
Methionine 0.03mg 0.036mg 0%
Phenylalanine 0.09mg 0.139mg 0%
Valine 0.106mg 0.146mg 0%
Histidine 0.042mg 0.082mg 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
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more FatsFats +200%
Contains more OtherOther +25%
Contains more CarbsCarbs +76.5%
~equal in Protein ~2.53g
~equal in Water ~87.47g

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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Poly. FatPolyunsaturated fat +219%
Contains less Sat. FatSaturated fat -62.3%
Contains more Mono. FatMonounsaturated fat +28.6%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.