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  6. Coconut vs. Bamboo shoots

Coconut vs. Bamboo shoots — In-Depth Nutrition Comparison

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Significant differences between coconut and bamboo shoots

  • Coconut has more manganese, copper, fiber, iron, selenium, phosphorus, and magnesium; however, bamboo shoots are richer in vitamin B6 and vitamin B1.
  • Coconut covers your daily saturated fat needs 148% more than bamboo shoots.
  • Bamboo shoots have 13 times less selenium than coconut. Coconut has 10.1µg of selenium, while bamboo shoots have 0.8µg.
  • Bamboo shoots contain less saturated fat.
  • Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of bamboo shoots is 32.

Specific food types used in this comparison are Nuts, coconut meat, raw and Bamboo shoots, raw.

Infographic

Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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 +966.7%
Contains more IronIron +386%
Contains more CopperCopper +128.9%
Contains more PhosphorusPhosphorus +91.5%
Contains more ManganeseManganese +472.5%
Contains more SeleniumSelenium +1162.5%
Contains more PotassiumPotassium +49.7%
Contains less SodiumSodium -80%
~equal in Calcium ~13mg
~equal in Zinc ~1.1mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 B5Vitamin B5 +86.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +271.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +21.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B1Vitamin B1 +127.3%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B3Vitamin B3 +11.1%
Contains more Vitamin B6Vitamin B6 +344.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Bamboo shoots DV% diff.
Saturated fat 29.698g 0.069g 135%
Manganese 1.5mg 0.262mg 54%
Fats 33.49g 0.3g 51%
Fiber 9g 2.2g 27%
Copper 0.435mg 0.19mg 27%
Iron 2.43mg 0.5mg 24%
Selenium 10.1µg 0.8µg 17%
Calories 354kcal 27kcal 16%
Vitamin B6 0.054mg 0.24mg 14%
Phosphorus 113mg 59mg 8%
Vitamin B1 0.066mg 0.15mg 7%
Magnesium 32mg 3mg 7%
Folate 26µg 7µg 5%
Potassium 356mg 533mg 5%
Vitamin E 0.24mg 1mg 5%
Monounsaturated fat 1.425g 0.007g 4%
Vitamin B2 0.02mg 0.07mg 4%
Vitamin B5 0.3mg 0.161mg 3%
Carbs 15.23g 5.2g 3%
Choline 12.1mg 0mg 2%
Polyunsaturated fat 0.366g 0.134g 2%
Vitamin C 3.3mg 4mg 1%
Protein 3.33g 2.6g 1%
Sodium 20mg 4mg 1%
Net carbs 6.23g 3g N/A
Calcium 14mg 13mg 0%
Sugar 6.23g 3g N/A
Zinc 1.1mg 1.1mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B3 0.54mg 0.6mg 0%
Vitamin K 0.2µg 0µg 0%
Tryptophan 0.039mg 0.027mg 0%
Threonine 0.121mg 0.086mg 0%
Isoleucine 0.131mg 0.088mg 0%
Leucine 0.247mg 0.14mg 0%
Lysine 0.147mg 0.134mg 0%
Methionine 0.062mg 0.03mg 0%
Phenylalanine 0.169mg 0.09mg 0%
Valine 0.202mg 0.106mg 0%
Histidine 0.077mg 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 ProteinProtein +28.1%
Contains more FatsFats +11063.3%
Contains more CarbsCarbs +192.9%
Contains more WaterWater +93.7%
~equal in Other ~0.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 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 +20257.1%
Contains more Poly. FatPolyunsaturated fat +173.1%
Contains less Sat. FatSaturated fat -99.8%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.