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Bamboo shoot vs Zucchini - In-Depth Nutrition Comparison

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Summary of differences between Bamboo shoot and Zucchini

  • Bamboo shoot has more Copper, Vitamin B1, Potassium, Zinc, Vitamin B6, and Vitamin E , however Zucchini is higher in Vitamin C.
  • Zucchini covers your daily need of Vitamin C 15% more than Bamboo shoot.
  • Bamboo shoot has 8 times more Vitamin E than Zucchini. While Bamboo shoot has 1mg of Vitamin E , Zucchini has only 0.12mg.

These are the specific foods used in this comparison Bamboo shoots, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Bamboo shoot vs Zucchini 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 Iron +35.1%
Contains more Phosphorus +55.3%
Contains more Potassium +104.2%
Contains less Sodium -50%
Contains more Zinc +243.8%
Contains more Copper +258.5%
Contains more Calcium +23.1%
Contains more Magnesium +500%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 19% 3% 26% 48% 1% 30% 64%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 2% 9% 18%
Contains more Iron +35.1%
Contains more Phosphorus +55.3%
Contains more Potassium +104.2%
Contains less Sodium -50%
Contains more Zinc +243.8%
Contains more Copper +258.5%
Contains more Calcium +23.1%
Contains more Magnesium +500%

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
:
Contains more Vitamin E +733.3%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B3 +33%
Contains more Vitamin B6 +47.2%
Contains more Vitamin A +900%
Contains more Vitamin C +347.5%
Contains more Vitamin B2 +34.3%
Contains more Vitamin B5 +26.7%
Contains more Folate +242.9%
Contains more Vitamin K +∞%
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 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin E +733.3%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B3 +33%
Contains more Vitamin B6 +47.2%
Contains more Vitamin A +900%
Contains more Vitamin C +347.5%
Contains more Vitamin B2 +34.3%
Contains more Vitamin B5 +26.7%
Contains more Folate +242.9%
Contains more Vitamin K +∞%

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 Zucchini
Lower in Sugar ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat 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 Zucchini Opinion
Net carbs 3g 2.11g Bamboo shoot
Protein 2.6g 1.21g Bamboo shoot
Fats 0.3g 0.32g Zucchini
Carbs 5.2g 3.11g Bamboo shoot
Calories 27kcal 17kcal Bamboo shoot
Starch g 0g Zucchini
Fructose g 1.38g Zucchini
Sugar 3g 2.5g Zucchini
Fiber 2.2g 1g Bamboo shoot
Calcium 13mg 16mg Zucchini
Iron 0.5mg 0.37mg Bamboo shoot
Magnesium 3mg 18mg Zucchini
Phosphorus 59mg 38mg Bamboo shoot
Potassium 533mg 261mg Bamboo shoot
Sodium 4mg 8mg Bamboo shoot
Zinc 1.1mg 0.32mg Bamboo shoot
Copper 0.19mg 0.053mg Bamboo shoot
Vitamin A 20IU 200IU Zucchini
Vitamin E 1mg 0.12mg Bamboo shoot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 17.9mg Zucchini
Vitamin B1 0.15mg 0.045mg Bamboo shoot
Vitamin B2 0.07mg 0.094mg Zucchini
Vitamin B3 0.6mg 0.451mg Bamboo shoot
Vitamin B5 0.161mg 0.204mg Zucchini
Vitamin B6 0.24mg 0.163mg Bamboo shoot
Folate 7µg 24µg Zucchini
Vitamin B12 0µg 0µg
Vitamin K 0µg 4.3µg Zucchini
Tryptophan 0.027mg 0.01mg Bamboo shoot
Threonine 0.086mg 0.029mg Bamboo shoot
Isoleucine 0.088mg 0.044mg Bamboo shoot
Leucine 0.14mg 0.071mg Bamboo shoot
Lysine 0.134mg 0.067mg Bamboo shoot
Methionine 0.03mg 0.018mg Bamboo shoot
Phenylalanine 0.09mg 0.043mg Bamboo shoot
Valine 0.106mg 0.054mg Bamboo shoot
Histidine 0.042mg 0.026mg Bamboo shoot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.069g 0.084g Bamboo shoot
Monounsaturated Fat 0.007g 0.011g Zucchini
Polyunsaturated fat 0.134g 0.091g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bamboo shoot Zucchini
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
16
Zucchini
Mineral Summary Score
24
Bamboo shoot
12
Zucchini

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
7%
Zucchini
Carbohydrates
5%
Bamboo shoot
3%
Zucchini
Fats
1%
Bamboo shoot
1%
Zucchini

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 17)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Bamboo shoot
Bamboo shoot is lower in Saturated Fat (difference - 0.015g)
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $0.4)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.