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  6. Clam vs. Bamboo shoot

Clam vs. Bamboo shoot — In-Depth Nutrition Comparison

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A recap on differences between Clam and Bamboo shoot

  • Clam is higher than Bamboo shoot in Vitamin B12, Selenium, Copper, Phosphorus, Manganese, Iron, Vitamin B2, and Vitamin C.
  • Clam covers your daily Vitamin B12 needs 4120% more than Bamboo shoot.

Food varieties used in this article are Mollusks, clam, mixed species, cooked, moist heat and Bamboo shoots, raw.

Infographic

Clam vs Bamboo shoot 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.
Clam
Clam
9
:
1
Bamboo shoot
Bamboo shoot
Contains more Calcium +607.7%
Contains more Iron +462%
Contains more Magnesium +500%
Contains more Phosphorus +472.9%
Contains more Potassium +17.8%
Contains more Zinc +148.2%
Contains more Copper +262.1%
Contains more Manganese +281.7%
Contains more Selenium +7900%
Contains less Sodium -99.7%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Bamboo shoot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Contains more Calcium +607.7%
Contains more Iron +462%
Contains more Magnesium +500%
Contains more Phosphorus +472.9%
Contains more Potassium +17.8%
Contains more Zinc +148.2%
Contains more Copper +262.1%
Contains more Manganese +281.7%
Contains more Selenium +7900%
Contains less Sodium -99.7%

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.
Clam
Clam
7
:
4
Bamboo shoot
Bamboo shoot
Contains more Vitamin A +2750%
Contains more Vitamin C +452.5%
Contains more Vitamin B2 +508.6%
Contains more Vitamin B3 +459%
Contains more Vitamin B5 +322.4%
Contains more Folate +314.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B6 +118.2%
Equal in Vitamin B1 - 0.15
Clam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
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%
Contains more Vitamin A +2750%
Contains more Vitamin C +452.5%
Contains more Vitamin B2 +508.6%
Contains more Vitamin B3 +459%
Contains more Vitamin B5 +322.4%
Contains more Folate +314.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B6 +118.2%
Equal in Vitamin B1 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
3
:
2
Bamboo shoot
Bamboo shoot
Contains more Protein +882.7%
Contains more Fats +550%
Contains more Other +314.4%
Contains more Water +43%
Equal in Carbs - 5.2
Clam
26% 2% 5% 64% 4%
Protein: 25.55 g
Fats: 1.95 g
Carbs: 5.13 g
Water: 63.64 g
Other: 3.73 g
Bamboo shoot
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Contains more Protein +882.7%
Contains more Fats +550%
Contains more Other +314.4%
Contains more Water +43%
Equal in Carbs - 5.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
2
:
1
Bamboo shoot
Bamboo shoot
Contains more Monounsaturated Fat +2357.1%
Contains more Polyunsaturated fat +311.9%
Contains less Saturated Fat -63.3%
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Bamboo shoot
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Contains more Monounsaturated Fat +2357.1%
Contains more Polyunsaturated fat +311.9%
Contains less Saturated Fat -63.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Bamboo shoot Opinion
Net carbs 5.13g 3g Clam
Protein 25.55g 2.6g Clam
Fats 1.95g 0.3g Clam
Carbs 5.13g 5.2g Bamboo shoot
Calories 148kcal 27kcal Clam
Sugar 3g Clam
Fiber 0g 2.2g Bamboo shoot
Calcium 92mg 13mg Clam
Iron 2.81mg 0.5mg Clam
Magnesium 18mg 3mg Clam
Phosphorus 338mg 59mg Clam
Potassium 628mg 533mg Clam
Sodium 1202mg 4mg Bamboo shoot
Zinc 2.73mg 1.1mg Clam
Copper 0.688mg 0.19mg Clam
Manganese 1mg 0.262mg Clam
Selenium 64µg 0.8µg Clam
Vitamin A 570IU 20IU Clam
Vitamin A RAE 171µg 1µg Clam
Vitamin E 1mg Bamboo shoot
Vitamin C 22.1mg 4mg Clam
Vitamin B1 0.15mg 0.15mg
Vitamin B2 0.426mg 0.07mg Clam
Vitamin B3 3.354mg 0.6mg Clam
Vitamin B5 0.68mg 0.161mg Clam
Vitamin B6 0.11mg 0.24mg Bamboo shoot
Folate 29µg 7µg Clam
Vitamin B12 98.89µg 0µg Clam
Tryptophan 0.286mg 0.027mg Clam
Threonine 1.099mg 0.086mg Clam
Isoleucine 1.112mg 0.088mg Clam
Leucine 1.798mg 0.14mg Clam
Lysine 1.909mg 0.134mg Clam
Methionine 0.576mg 0.03mg Clam
Phenylalanine 0.915mg 0.09mg Clam
Valine 1.116mg 0.106mg Clam
Histidine 0.49mg 0.042mg Clam
Cholesterol 67mg 0mg Bamboo shoot
Saturated Fat 0.188g 0.069g Bamboo shoot
Omega-3 - DHA 0.146g 0g Clam
Omega-3 - EPA 0.138g 0g Clam
Omega-3 - DPA 0.104g 0g Clam
Monounsaturated Fat 0.172g 0.007g Clam
Polyunsaturated fat 0.552g 0.134g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Bamboo shoot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
1063%
Clam
14%
Bamboo shoot
Minerals Daily Need Coverage Score
129%
Clam
23%
Bamboo shoot

Comparison summary

Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 3g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 1198mg)
Which food is lower in Cholesterol?
Bamboo shoot
Bamboo shoot is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Bamboo shoot
Bamboo shoot is lower in Saturated Fat (difference - 0.119g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/nutrients
  2. Bamboo shoot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/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.