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  6. Bamboo shoot vs. Yardlong bean (Asparagus bean) raw

Bamboo shoot vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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A recap on differences between Bamboo shoot and Yardlong bean (Asparagus bean) raw

  • Bamboo shoot is higher in Vitamin B6, Copper, Potassium, and Zinc, yet Yardlong bean (Asparagus bean) raw is higher in Vitamin C, Folate, and Magnesium.
  • Bamboo shoot covers your daily Vitamin B6 needs 17% more than Yardlong bean (Asparagus bean) raw.
  • Bamboo shoot contains 4 times more Copper than Yardlong bean (Asparagus bean) raw. While Bamboo shoot contains 0.19mg of Copper, Yardlong bean (Asparagus bean) raw contains only 0.048mg.

Food varieties used in this article are Bamboo shoots, raw and Yardlong bean, raw.

Infographic

Bamboo shoot vs Yardlong bean (Asparagus bean) raw 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.
Bamboo shoot
Bamboo shoot
5
:
3
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Potassium +122.1%
Contains more Zinc +197.3%
Contains more Copper +295.8%
Contains more Manganese +27.8%
Contains more Calcium +284.6%
Contains more Magnesium +1366.7%
Contains more Selenium +87.5%
Equal in Iron - 0.47
Equal in Phosphorus - 59
Equal in Sodium - 4
Bamboo shoot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Yardlong bean (Asparagus bean) raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 18% 32% 26% 22% 1% 11% 16% 27% 9%
Contains more Potassium +122.1%
Contains more Zinc +197.3%
Contains more Copper +295.8%
Contains more Manganese +27.8%
Contains more Calcium +284.6%
Contains more Magnesium +1366.7%
Contains more Selenium +87.5%
Equal in Iron - 0.47
Equal in Phosphorus - 59
Equal in Sodium - 4

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.
Bamboo shoot
Bamboo shoot
6
:
4
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Vitamin B1 +40.2%
Contains more Vitamin B3 +46.3%
Contains more Vitamin B5 +192.7%
Contains more Vitamin B6 +900%
Contains more Vitamin A +4225%
Contains more Vitamin C +370%
Contains more Vitamin B2 +57.1%
Contains more Folate +785.7%
Bamboo shoot
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%
Yardlong bean (Asparagus bean) raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Contains more Vitamin B1 +40.2%
Contains more Vitamin B3 +46.3%
Contains more Vitamin B5 +192.7%
Contains more Vitamin B6 +900%
Contains more Vitamin A +4225%
Contains more Vitamin C +370%
Contains more Vitamin B2 +57.1%
Contains more Folate +785.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bamboo shoot
Bamboo shoot
2
:
3
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Other +50%
Contains more Fats +33.3%
Contains more Carbs +60.6%
Equal in Protein - 2.8
Equal in Water - 87.85
Bamboo shoot
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Yardlong bean (Asparagus bean) raw
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more Other +50%
Contains more Fats +33.3%
Contains more Carbs +60.6%
Equal in Protein - 2.8
Equal in Water - 87.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bamboo shoot
Bamboo shoot
1
:
2
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains less Saturated Fat -34.3%
Contains more Monounsaturated Fat +414.3%
Contains more Polyunsaturated fat +26.1%
Bamboo shoot
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Yardlong bean (Asparagus bean) raw
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Contains less Saturated Fat -34.3%
Contains more Monounsaturated Fat +414.3%
Contains more Polyunsaturated fat +26.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bamboo shoot Yardlong bean (Asparagus bean) raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bamboo shoot Yardlong bean (Asparagus bean) raw Opinion
Net carbs 3g 8.35g Yardlong bean (Asparagus bean) raw
Protein 2.6g 2.8g Yardlong bean (Asparagus bean) raw
Fats 0.3g 0.4g Yardlong bean (Asparagus bean) raw
Carbs 5.2g 8.35g Yardlong bean (Asparagus bean) raw
Calories 27kcal 47kcal Yardlong bean (Asparagus bean) raw
Sugar 3g Yardlong bean (Asparagus bean) raw
Fiber 2.2g Bamboo shoot
Calcium 13mg 50mg Yardlong bean (Asparagus bean) raw
Iron 0.5mg 0.47mg Bamboo shoot
Magnesium 3mg 44mg Yardlong bean (Asparagus bean) raw
Phosphorus 59mg 59mg
Potassium 533mg 240mg Bamboo shoot
Sodium 4mg 4mg
Zinc 1.1mg 0.37mg Bamboo shoot
Copper 0.19mg 0.048mg Bamboo shoot
Manganese 0.262mg 0.205mg Bamboo shoot
Selenium 0.8µg 1.5µg Yardlong bean (Asparagus bean) raw
Vitamin A 20IU 865IU Yardlong bean (Asparagus bean) raw
Vitamin A RAE 1µg 43µg Yardlong bean (Asparagus bean) raw
Vitamin E 1mg Bamboo shoot
Vitamin C 4mg 18.8mg Yardlong bean (Asparagus bean) raw
Vitamin B1 0.15mg 0.107mg Bamboo shoot
Vitamin B2 0.07mg 0.11mg Yardlong bean (Asparagus bean) raw
Vitamin B3 0.6mg 0.41mg Bamboo shoot
Vitamin B5 0.161mg 0.055mg Bamboo shoot
Vitamin B6 0.24mg 0.024mg Bamboo shoot
Folate 7µg 62µg Yardlong bean (Asparagus bean) raw
Tryptophan 0.027mg 0.032mg Yardlong bean (Asparagus bean) raw
Threonine 0.086mg 0.104mg Yardlong bean (Asparagus bean) raw
Isoleucine 0.088mg 0.15mg Yardlong bean (Asparagus bean) raw
Leucine 0.14mg 0.2mg Yardlong bean (Asparagus bean) raw
Lysine 0.134mg 0.184mg Yardlong bean (Asparagus bean) raw
Methionine 0.03mg 0.04mg Yardlong bean (Asparagus bean) raw
Phenylalanine 0.09mg 0.154mg Yardlong bean (Asparagus bean) raw
Valine 0.106mg 0.162mg Yardlong bean (Asparagus bean) raw
Histidine 0.042mg 0.09mg Yardlong bean (Asparagus bean) raw
Saturated Fat 0.069g 0.105g Bamboo shoot
Monounsaturated Fat 0.007g 0.036g Yardlong bean (Asparagus bean) raw
Polyunsaturated fat 0.134g 0.169g Yardlong bean (Asparagus bean) raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bamboo shoot Yardlong bean (Asparagus bean) raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
Bamboo shoot
19%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
23%
Bamboo shoot
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 3g)
Which food is lower in Saturated Fat?
Bamboo shoot
Bamboo shoot is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Bamboo shoot
Bamboo shoot is lower in glycemic index (difference - 54)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
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.
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

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 shoot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/nutrients
  2. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.