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  6. Filo vs. Bamboo shoot

Filo vs. Bamboo shoot — In-Depth Nutrition Comparison

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The main differences between Filo and Bamboo shoot

  • Filo is richer in Selenium, Iron, Vitamin B1, Vitamin B3, Vitamin B2, and Folate, yet Bamboo shoot is richer in Vitamin B6, Potassium, and Copper.
  • Daily need coverage for Selenium from Filo is 41% higher.
  • Filo contains 121 times more Sodium than Bamboo shoot. Filo contains 483mg of Sodium, while Bamboo shoot contains 4mg.

Food types used in this article are Phyllo dough and Bamboo shoots, raw.

Infographic

Filo 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.
Filo
Filo
5
:
5
Bamboo shoot
Bamboo shoot
Contains more Iron +542%
Contains more Magnesium +400%
Contains more Phosphorus +27.1%
Contains more Manganese +81.7%
Contains more Selenium +2812.5%
Contains more Calcium +18.2%
Contains more Potassium +620.3%
Contains less Sodium -99.2%
Contains more Zinc +124.5%
Contains more Copper +88.1%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
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 +542%
Contains more Magnesium +400%
Contains more Phosphorus +27.1%
Contains more Manganese +81.7%
Contains more Selenium +2812.5%
Contains more Calcium +18.2%
Contains more Potassium +620.3%
Contains less Sodium -99.2%
Contains more Zinc +124.5%
Contains more Copper +88.1%

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.
Filo
Filo
6
:
4
Bamboo shoot
Bamboo shoot
Contains more Vitamin B1 +260.7%
Contains more Vitamin B2 +387.1%
Contains more Vitamin B3 +578.8%
Contains more Vitamin B5 +87.6%
Contains more Folate +1157.1%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1150%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +700%
Filo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
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 B1 +260.7%
Contains more Vitamin B2 +387.1%
Contains more Vitamin B3 +578.8%
Contains more Vitamin B5 +87.6%
Contains more Folate +1157.1%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1150%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
4
:
1
Bamboo shoot
Bamboo shoot
Contains more Protein +173.1%
Contains more Fats +1900%
Contains more Carbs +911.5%
Contains more Other +88.9%
Contains more Water +179.1%
Filo
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 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 +173.1%
Contains more Fats +1900%
Contains more Carbs +911.5%
Contains more Other +88.9%
Contains more Water +179.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
2
:
1
Bamboo shoot
Bamboo shoot
Contains more Monounsaturated Fat +44885.7%
Contains more Polyunsaturated fat +588.8%
Contains less Saturated Fat -95.3%
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 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 +44885.7%
Contains more Polyunsaturated fat +588.8%
Contains less Saturated Fat -95.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Filo 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 Filo Bamboo shoot Opinion
Net carbs 50.7g 3g Filo
Protein 7.1g 2.6g Filo
Fats 6g 0.3g Filo
Carbs 52.6g 5.2g Filo
Calories 299kcal 27kcal Filo
Sugar 0.18g 3g Filo
Fiber 1.9g 2.2g Bamboo shoot
Calcium 11mg 13mg Bamboo shoot
Iron 3.21mg 0.5mg Filo
Magnesium 15mg 3mg Filo
Phosphorus 75mg 59mg Filo
Potassium 74mg 533mg Bamboo shoot
Sodium 483mg 4mg Bamboo shoot
Zinc 0.49mg 1.1mg Bamboo shoot
Copper 0.101mg 0.19mg Bamboo shoot
Manganese 0.476mg 0.262mg Filo
Selenium 23.3µg 0.8µg Filo
Vitamin A 0IU 20IU Bamboo shoot
Vitamin A RAE 0µg 1µg Bamboo shoot
Vitamin E 0.08mg 1mg Bamboo shoot
Vitamin C 0mg 4mg Bamboo shoot
Vitamin B1 0.541mg 0.15mg Filo
Vitamin B2 0.341mg 0.07mg Filo
Vitamin B3 4.073mg 0.6mg Filo
Vitamin B5 0.302mg 0.161mg Filo
Vitamin B6 0.03mg 0.24mg Bamboo shoot
Folate 88µg 7µg Filo
Vitamin K 2.5µg 0µg Filo
Tryptophan 0.088mg 0.027mg Filo
Threonine 0.194mg 0.086mg Filo
Isoleucine 0.246mg 0.088mg Filo
Leucine 0.49mg 0.14mg Filo
Lysine 0.158mg 0.134mg Filo
Methionine 0.126mg 0.03mg Filo
Phenylalanine 0.359mg 0.09mg Filo
Valine 0.286mg 0.106mg Filo
Histidine 0.159mg 0.042mg Filo
Saturated Fat 1.47g 0.069g Bamboo shoot
Monounsaturated Fat 3.149g 0.007g Filo
Polyunsaturated fat 0.923g 0.134g Filo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo 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
32%
Filo
14%
Bamboo shoot
Minerals Daily Need Coverage Score
47%
Filo
23%
Bamboo shoot

Comparison summary

Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 2.82g)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 479mg)
Which food is lower in Saturated Fat?
Bamboo shoot
Bamboo shoot is lower in Saturated Fat (difference - 1.401g)
Which food is lower in glycemic index?
Bamboo shoot
Bamboo shoot is lower in glycemic index (difference - 6)
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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.