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  6. Coconut milk vs. Bamboo shoots

Coconut milk vs. Bamboo shoots — In-Depth Nutrition Comparison

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Summary of differences between coconut milk and bamboo shoots

  • Coconut milk has more manganese, iron, selenium, copper, magnesium, and phosphorus; however, bamboo shoots are higher in vitamin B6, vitamin B1, and potassium.
  • Coconut milk covers your daily need for saturated fat, 105% more than bamboo shoots.
  • Coconut milk has 12 times more magnesium than bamboo shoots. While coconut milk has 37mg of magnesium, bamboo shoots have only 3mg.
  • Bamboo shoots have less saturated fat.
  • The glycemic index of coconut milk is higher.

These are the specific foods used in this comparison Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Bamboo shoots, raw.

Infographic

Coconut milk vs Bamboo shoots 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
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%
Contains more MagnesiumMagnesium +1133.3%
Contains more CalciumCalcium +23.1%
Contains more IronIron +228%
Contains more CopperCopper +40%
Contains more PhosphorusPhosphorus +69.5%
Contains more ManganeseManganese +249.6%
Contains more SeleniumSelenium +675%
Contains more PotassiumPotassium +102.7%
Contains more ZincZinc +64.2%
Contains less SodiumSodium -73.3%

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
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%
Contains more Vitamin B3Vitamin B3 +26.7%
Contains more Vitamin B5Vitamin B5 +13.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +128.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +42.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin B1Vitamin B1 +476.9%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +627.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Contains more FatsFats +7846.7%
Contains more ProteinProtein +13.5%
Contains more WaterWater +34.6%
Contains more OtherOther +26.8%
~equal in Carbs ~5.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
33% 3% 64%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains more Mono. FatMonounsaturated fat +14385.7%
Contains more Poly. FatPolyunsaturated fat +94.8%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut milk Bamboo shoots DV% diff.
Saturated fat 21.14g 0.069g 96%
Fats 23.84g 0.3g 36%
Manganese 0.916mg 0.262mg 28%
Vitamin B6 0.033mg 0.24mg 16%
Iron 1.64mg 0.5mg 14%
Calories 230kcal 27kcal 10%
Selenium 6.2µg 0.8µg 10%
Vitamin B1 0.026mg 0.15mg 10%
Potassium 263mg 533mg 8%
Copper 0.266mg 0.19mg 8%
Magnesium 37mg 3mg 8%
Phosphorus 100mg 59mg 6%
Vitamin E 0.15mg 1mg 6%
Vitamin B2 0mg 0.07mg 5%
Zinc 0.67mg 1.1mg 4%
Monounsaturated fat 1.014g 0.007g 3%
Choline 8.5mg 0mg 2%
Folate 16µg 7µg 2%
Vitamin B3 0.76mg 0.6mg 1%
Polyunsaturated fat 0.261g 0.134g 1%
Vitamin C 2.8mg 4mg 1%
Protein 2.29g 2.6g 1%
Net carbs 3.34g 3g N/A
Carbs 5.54g 5.2g 0%
Calcium 16mg 13mg 0%
Sugar 3.34g 3g N/A
Fiber 2.2g 2.2g 0%
Sodium 15mg 4mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B5 0.183mg 0.161mg 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.027mg 0.027mg 0%
Threonine 0.083mg 0.086mg 0%
Isoleucine 0.09mg 0.088mg 0%
Leucine 0.17mg 0.14mg 0%
Lysine 0.101mg 0.134mg 0%
Methionine 0.043mg 0.03mg 0%
Phenylalanine 0.116mg 0.09mg 0%
Valine 0.139mg 0.106mg 0%
Histidine 0.053mg 0.042mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Bamboo shoots
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
5%
Coconut milk
13%
Bamboo shoots
Minerals Daily Need Coverage Score
42%
Coconut milk
23%
Bamboo shoots

Comparison summary

Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
Which food is lower in Sugar?
Bamboo shoots
Bamboo shoots is lower in Sugar (difference - 0.34g)
Which food contains less Sodium?
Bamboo shoots
Bamboo shoots contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Bamboo shoots
Bamboo shoots is lower in Saturated fat (difference - 21.071g)
Which food is lower in glycemic index?
Bamboo shoots
Bamboo shoots is lower in glycemic index (difference - 65)
Which food is cheaper?
Bamboo shoots
Bamboo shoots is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
  2. Bamboo shoots - 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.