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  6. Kiwi vs. Bamboo shoots

Kiwi vs. Bamboo shoots — In-Depth Nutrition Comparison

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The main differences between kiwi and bamboo shoots

  • Kiwi is richer in vitamin C and vitamin K, yet bamboo shoots are richer in vitamin B6, vitamin B1, zinc, manganese, copper, and potassium.
  • Daily need coverage for vitamin C for kiwi is 99% higher.
  • Bamboo shoots have a lower glycemic index than kiwi.

Food types used in this article are Kiwifruit, green, raw and Bamboo shoots, raw.

Infographic

Kiwi 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.
Kiwi
Kiwi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 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 +466.7%
Contains more CalciumCalcium +161.5%
Contains less SodiumSodium -25%
Contains more PotassiumPotassium +70.8%
Contains more IronIron +61.3%
Contains more CopperCopper +46.2%
Contains more ZincZinc +685.7%
Contains more PhosphorusPhosphorus +73.5%
Contains more ManganeseManganese +167.3%
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.
Kiwi
Kiwi
7
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
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 +2217.5%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +46%
Contains more Vitamin B5Vitamin B5 +13.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +257.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +455.6%
Contains more Vitamin B2Vitamin B2 +180%
Contains more Vitamin B3Vitamin B3 +76%
Contains more Vitamin B6Vitamin B6 +281%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Bamboo shoots DV% diff.
Vitamin C 92.7mg 4mg 99%
Vitamin K 40.3µg 0µg 34%
Vitamin B6 0.063mg 0.24mg 14%
Vitamin B1 0.027mg 0.15mg 10%
Zinc 0.14mg 1.1mg 9%
Copper 0.13mg 0.19mg 7%
Manganese 0.098mg 0.262mg 7%
Potassium 312mg 533mg 7%
Folate 25µg 7µg 5%
Fructose 4.35g 5%
Phosphorus 34mg 59mg 4%
Fiber 3g 2.2g 3%
Vitamin E 1.46mg 1mg 3%
Magnesium 17mg 3mg 3%
Protein 1.14g 2.6g 3%
Vitamin B2 0.025mg 0.07mg 3%
Carbs 14.66g 5.2g 3%
Calories 61kcal 27kcal 2%
Iron 0.31mg 0.5mg 2%
Calcium 34mg 13mg 2%
Vitamin B3 0.341mg 0.6mg 2%
Polyunsaturated fat 0.287g 0.134g 1%
Choline 7.8mg 0mg 1%
Selenium 0.2µg 0.8µg 1%
Fats 0.52g 0.3g 0%
Net carbs 11.66g 3g N/A
Sugar 8.99g 3g N/A
Sodium 3mg 4mg 0%
Vitamin A 4µg 1µg 0%
Vitamin B5 0.183mg 0.161mg 0%
Saturated fat 0.029g 0.069g 0%
Monounsaturated fat 0.047g 0.007g 0%
Tryptophan 0.015mg 0.027mg 0%
Threonine 0.047mg 0.086mg 0%
Isoleucine 0.051mg 0.088mg 0%
Leucine 0.066mg 0.14mg 0%
Lysine 0.061mg 0.134mg 0%
Methionine 0.024mg 0.03mg 0%
Phenylalanine 0.044mg 0.09mg 0%
Valine 0.057mg 0.106mg 0%
Histidine 0.027mg 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 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 FatsFats +73.3%
Contains more CarbsCarbs +181.9%
Contains more ProteinProtein +128.1%
Contains more OtherOther +47.5%
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
Kiwi
3
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 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 -58%
Contains more Mono. FatMonounsaturated fat +571.4%
Contains more Poly. FatPolyunsaturated fat +114.2%

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.