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  6. Gourd vs. Bamboo shoots

Gourd vs. Bamboo shoots — In-Depth Nutrition Comparison

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The main differences between gourd and bamboo shoots

  • Gourd is richer in vitamin C, yet bamboo shoots are richer in copper, vitamin B6, potassium, vitamin B1, manganese, fiber, and phosphorus.
  • Daily need coverage for copper for bamboo shoots is 18% higher.
  • Gourd contains 4 times more magnesium than bamboo shoots. Gourd contains 11mg of magnesium, while bamboo shoots contain 3mg.

Food types used in this article are Gourd, white-flowered (calabash), raw and Bamboo shoots, raw.

Infographic

Gourd 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.
Gourd
Gourd
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 7.8% 13% 7.5% 8.7% 19% 5.6% 0.26% 8.6% 1.1%
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 +266.7%
Contains more CalciumCalcium +100%
Contains less SodiumSodium -50%
Contains more PotassiumPotassium +255.3%
Contains more IronIron +150%
Contains more CopperCopper +630.8%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +353.8%
Contains more ManganeseManganese +297%
Contains more SeleniumSelenium +300%

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.
Gourd
Gourd
1
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 34% 0% 0% 0% 7.3% 5.1% 6% 9.1% 9.2% 0% 0% 4.5% 0%
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 CVitamin C +152.5%
Contains more Vitamin B1Vitamin B1 +417.2%
Contains more Vitamin B2Vitamin B2 +218.2%
Contains more Vitamin B3Vitamin B3 +87.5%
Contains more Vitamin B6Vitamin B6 +500%
Contains more FolateFolate +16.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.161mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Gourd Bamboo shoots DV% diff.
Copper 0.026mg 0.19mg 18%
Vitamin B6 0.04mg 0.24mg 15%
Potassium 150mg 533mg 11%
Vitamin B1 0.029mg 0.15mg 10%
Manganese 0.066mg 0.262mg 9%
Vitamin E 1mg 7%
Vitamin C 10.1mg 4mg 7%
Fiber 0.5g 2.2g 7%
Phosphorus 13mg 59mg 7%
Vitamin B2 0.022mg 0.07mg 4%
Iron 0.2mg 0.5mg 4%
Zinc 0.7mg 1.1mg 4%
Protein 0.62g 2.6g 4%
Vitamin B3 0.32mg 0.6mg 2%
Magnesium 11mg 3mg 2%
Polyunsaturated fat 0.009g 0.134g 1%
Calories 14kcal 27kcal 1%
Selenium 0.2µg 0.8µg 1%
Calcium 26mg 13mg 1%
Carbs 3.39g 5.2g 1%
Fats 0.02g 0.3g 0%
Net carbs 2.89g 3g N/A
Sugar 3g N/A
Sodium 2mg 4mg 0%
Vitamin A 1µg 0%
Vitamin B5 0.152mg 0.161mg 0%
Folate 6µg 7µg 0%
Saturated fat 0.002g 0.069g 0%
Monounsaturated fat 0.004g 0.007g 0%
Tryptophan 0.003mg 0.027mg 0%
Threonine 0.018mg 0.086mg 0%
Isoleucine 0.033mg 0.088mg 0%
Leucine 0.036mg 0.14mg 0%
Lysine 0.021mg 0.134mg 0%
Methionine 0.004mg 0.03mg 0%
Phenylalanine 0.015mg 0.09mg 0%
Valine 0.027mg 0.106mg 0%
Histidine 0.004mg 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gourd
Gourd
1
3% 96%
Protein: 0.62 g
Fats: 0.02 g
Carbs: 3.39 g
Water: 95.54 g
Other: 0.43 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 +319.4%
Contains more FatsFats +1400%
Contains more CarbsCarbs +53.4%
Contains more OtherOther +109.3%
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gourd
Gourd
1
13% 27% 60%
Saturated fat: Sat. Fat 0.002 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.009 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 less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +75%
Contains more Poly. FatPolyunsaturated fat +1388.9%

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. Gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169232/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.