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  6. Edamame vs. Bamboo shoot

Edamame vs. Bamboo shoot — In-Depth Nutrition Comparison

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How are Edamame and Bamboo shoot different?

  • Edamame is richer in Folate, Manganese, Vitamin K, Iron, Copper, Phosphorus, Magnesium, Fiber, and Choline, while Bamboo shoot is higher in Vitamin B6.
  • Edamame covers your daily need of Folate 76% more than Bamboo shoot.

Edamame, frozen, prepared and Bamboo shoots, raw types were used in this article.

Infographic

Edamame 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.
Edamame
Edamame
7
:
2
Bamboo shoot
Bamboo shoot
Contains more Calcium +384.6%
Contains more Iron +354%
Contains more Magnesium +2033.3%
Contains more Phosphorus +186.4%
Contains more Zinc +24.5%
Contains more Copper +81.6%
Contains more Manganese +290.8%
Contains more Potassium +22.2%
Contains less Sodium -33.3%
Equal in Selenium - 0.8
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
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 +384.6%
Contains more Iron +354%
Contains more Magnesium +2033.3%
Contains more Phosphorus +186.4%
Contains more Zinc +24.5%
Contains more Copper +81.6%
Contains more Manganese +290.8%
Contains more Potassium +22.2%
Contains less Sodium -33.3%
Equal in Selenium - 0.8

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.
Edamame
Edamame
8
:
2
Bamboo shoot
Bamboo shoot
Contains more Vitamin A +1390%
Contains more Vitamin C +52.5%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +121.4%
Contains more Vitamin B3 +52.5%
Contains more Vitamin B5 +145.3%
Contains more Folate +4342.9%
Contains more Vitamin K +∞%
Contains more Vitamin E +47.1%
Contains more Vitamin B6 +140%
Edamame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 67%
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 +1390%
Contains more Vitamin C +52.5%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +121.4%
Contains more Vitamin B3 +52.5%
Contains more Vitamin B5 +145.3%
Contains more Folate +4342.9%
Contains more Vitamin K +∞%
Contains more Vitamin E +47.1%
Contains more Vitamin B6 +140%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
4
:
1
Bamboo shoot
Bamboo shoot
Contains more Protein +358.1%
Contains more Fats +1633.3%
Contains more Carbs +71.3%
Contains more Other +34.4%
Contains more Water +25.1%
Edamame
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 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 +358.1%
Contains more Fats +1633.3%
Contains more Carbs +71.3%
Contains more Other +34.4%
Contains more Water +25.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Bamboo shoot
Bamboo shoot
Contains more Monounsaturated Fat +18214.3%
Contains more Polyunsaturated fat +1509%
Contains less Saturated Fat -88.9%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 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 +18214.3%
Contains more Polyunsaturated fat +1509%
Contains less Saturated Fat -88.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Bamboo shoot Opinion
Net carbs 3.71g 3g Edamame
Protein 11.91g 2.6g Edamame
Fats 5.2g 0.3g Edamame
Carbs 8.91g 5.2g Edamame
Calories 121kcal 27kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g 3g Edamame
Fiber 5.2g 2.2g Edamame
Calcium 63mg 13mg Edamame
Iron 2.27mg 0.5mg Edamame
Magnesium 64mg 3mg Edamame
Phosphorus 169mg 59mg Edamame
Potassium 436mg 533mg Bamboo shoot
Sodium 6mg 4mg Bamboo shoot
Zinc 1.37mg 1.1mg Edamame
Copper 0.345mg 0.19mg Edamame
Manganese 1.024mg 0.262mg Edamame
Selenium 0.8µg 0.8µg
Vitamin A 298IU 20IU Edamame
Vitamin A RAE 15µg 1µg Edamame
Vitamin E 0.68mg 1mg Bamboo shoot
Vitamin C 6.1mg 4mg Edamame
Vitamin B1 0.2mg 0.15mg Edamame
Vitamin B2 0.155mg 0.07mg Edamame
Vitamin B3 0.915mg 0.6mg Edamame
Vitamin B5 0.395mg 0.161mg Edamame
Vitamin B6 0.1mg 0.24mg Bamboo shoot
Folate 311µg 7µg Edamame
Vitamin K 26.7µg 0µg Edamame
Tryptophan 0.126mg 0.027mg Edamame
Threonine 0.331mg 0.086mg Edamame
Isoleucine 0.3mg 0.088mg Edamame
Leucine 0.745mg 0.14mg Edamame
Lysine 0.745mg 0.134mg Edamame
Methionine 0.141mg 0.03mg Edamame
Phenylalanine 0.488mg 0.09mg Edamame
Valine 0.324mg 0.106mg Edamame
Histidine 0.267mg 0.042mg Edamame
Trans Fat 0.009g 0g Bamboo shoot
Saturated Fat 0.62g 0.069g Bamboo shoot
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0.007g Edamame
Polyunsaturated fat 2.156g 0.134g Edamame
Omega-6 - Eicosadienoic acid 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame
Omega-3 - ALA 0.358g Edamame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edamame 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
42%
Edamame
14%
Bamboo shoot
Minerals Daily Need Coverage Score
55%
Edamame
23%
Bamboo shoot

Comparison summary

Which food is lower in Sugar?
Edamame
Edamame is lower in Sugar (difference - 0.82g)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
Which food is richer in vitamins?
Edamame
Edamame is relatively richer in vitamins
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Bamboo shoot
Bamboo shoot is lower in Saturated Fat (difference - 0.551g)
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 ($)

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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.