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  6. Enoki mushrooms vs. Bamboo shoot

Enoki mushrooms vs. Bamboo shoot — In-Depth Nutrition Comparison

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What are the main differences between Enoki mushrooms and Bamboo shoot?

  • Enoki mushrooms are richer in Vitamin B3, Vitamin B5, Folate, Vitamin B2, Choline, and Iron, yet Bamboo shoot is richer in Vitamin B6, Copper, Manganese, and Vitamin E .
  • Enoki mushrooms' daily need coverage for Vitamin B3 is 40% higher.

We used Mushrooms, enoki, raw and Bamboo shoots, raw types in this comparison.

Infographic

Enoki mushrooms 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.
Enoki mushrooms
Enoki mushrooms
5
:
5
Bamboo shoot
Bamboo shoot
Contains more Iron +130%
Contains more Magnesium +433.3%
Contains more Phosphorus +78%
Contains less Sodium -25%
Contains more Selenium +175%
Contains more Calcium +∞%
Contains more Potassium +48.5%
Contains more Zinc +69.2%
Contains more Copper +77.6%
Contains more Manganese +249.3%
Enoki mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 44% 12% 45% 32% 1% 18% 36% 10% 12%
Bamboo shoot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Contains more Iron +130%
Contains more Magnesium +433.3%
Contains more Phosphorus +78%
Contains less Sodium -25%
Contains more Selenium +175%
Contains more Calcium +∞%
Contains more Potassium +48.5%
Contains more Zinc +69.2%
Contains more Copper +77.6%
Contains more Manganese +249.3%

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.
Enoki mushrooms
Enoki mushrooms
6
:
4
Bamboo shoot
Bamboo shoot
Contains more Vitamin D +∞%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +185.7%
Contains more Vitamin B3 +1072%
Contains more Vitamin B5 +738.5%
Contains more Folate +585.7%
Contains more Vitamin E +9900%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +140%
Enoki mushrooms
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 3% 0% 57% 47% 132% 81% 24% 36% 0% 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 D +∞%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +185.7%
Contains more Vitamin B3 +1072%
Contains more Vitamin B5 +738.5%
Contains more Folate +585.7%
Contains more Vitamin E +9900%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +140%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
2
:
2
Bamboo shoot
Bamboo shoot
Contains more Carbs +50.2%
Equal in Protein - 2.6
Equal in Fats - 0.3
Equal in Water - 91
Equal in Other - 0.9
Enoki mushrooms
3% 8% 88%
Protein: 2.66 g
Fats: 0.29 g
Carbs: 7.81 g
Water: 88.34 g
Other: 0.9 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 Carbs +50.2%
Equal in Protein - 2.6
Equal in Fats - 0.3
Equal in Water - 91
Equal in Other - 0.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Enoki mushrooms
Enoki mushrooms
1
:
2
Bamboo shoot
Bamboo shoot
Contains less Saturated Fat -71%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +48.9%
Enoki mushrooms
18% 82%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.09 g
Bamboo shoot
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Contains less Saturated Fat -71%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +48.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Enoki mushrooms Bamboo shoot Opinion
Net carbs 5.11g 3g Enoki mushrooms
Protein 2.66g 2.6g Enoki mushrooms
Fats 0.29g 0.3g Bamboo shoot
Carbs 7.81g 5.2g Enoki mushrooms
Calories 37kcal 27kcal Enoki mushrooms
Sugar 0.22g 3g Enoki mushrooms
Fiber 2.7g 2.2g Enoki mushrooms
Calcium 0mg 13mg Bamboo shoot
Iron 1.15mg 0.5mg Enoki mushrooms
Magnesium 16mg 3mg Enoki mushrooms
Phosphorus 105mg 59mg Enoki mushrooms
Potassium 359mg 533mg Bamboo shoot
Sodium 3mg 4mg Enoki mushrooms
Zinc 0.65mg 1.1mg Bamboo shoot
Copper 0.107mg 0.19mg Bamboo shoot
Manganese 0.075mg 0.262mg Bamboo shoot
Selenium 2.2µg 0.8µg Enoki mushrooms
Vitamin A 20IU Bamboo shoot
Vitamin A RAE 1µg Bamboo shoot
Vitamin E 0.01mg 1mg Bamboo shoot
Vitamin D 5IU 0IU Enoki mushrooms
Vitamin D 0.1µg 0µg Enoki mushrooms
Vitamin C 0mg 4mg Bamboo shoot
Vitamin B1 0.225mg 0.15mg Enoki mushrooms
Vitamin B2 0.2mg 0.07mg Enoki mushrooms
Vitamin B3 7.032mg 0.6mg Enoki mushrooms
Vitamin B5 1.35mg 0.161mg Enoki mushrooms
Vitamin B6 0.1mg 0.24mg Bamboo shoot
Folate 48µg 7µg Enoki mushrooms
Tryptophan 0.04mg 0.027mg Enoki mushrooms
Threonine 0.11mg 0.086mg Enoki mushrooms
Isoleucine 0.09mg 0.088mg Enoki mushrooms
Leucine 0.13mg 0.14mg Bamboo shoot
Lysine 0.13mg 0.134mg Bamboo shoot
Methionine 0.03mg 0.03mg
Phenylalanine 0.15mg 0.09mg Enoki mushrooms
Valine 0.23mg 0.106mg Enoki mushrooms
Histidine 0.07mg 0.042mg Enoki mushrooms
Saturated Fat 0.02g 0.069g Enoki mushrooms
Monounsaturated Fat 0g 0.007g Bamboo shoot
Polyunsaturated fat 0.09g 0.134g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Enoki mushrooms 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
31%
Enoki mushrooms
14%
Bamboo shoot
Minerals Daily Need Coverage Score
21%
Enoki mushrooms
23%
Bamboo shoot

Comparison summary

Which food is lower in Sugar?
Enoki mushrooms
Enoki mushrooms is lower in Sugar (difference - 2.78g)
Which food contains less Sodium?
Enoki mushrooms
Enoki mushrooms contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Enoki mushrooms
Enoki mushrooms is lower in Saturated Fat (difference - 0.049g)
Which food is lower in glycemic index?
Enoki mushrooms
Enoki mushrooms is lower in glycemic index (difference - 32)
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 ($)
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

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. Enoki mushrooms - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169382/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.