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Lotus root vs. Bamboo shoot — In-Depth Nutrition Comparison

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Significant differences between Lotus root and Bamboo shoot

  • Lotus root has more Vitamin C, Vitamin B2, Fiber, Iron, Copper, and Phosphorus, however, Bamboo shoot is richer in Zinc.
  • Lotus root covers your daily Vitamin C needs 44% more than Bamboo shoot.
  • Bamboo shoot has 8 times less Magnesium than Lotus root. Lotus root has 23mg of Magnesium, while Bamboo shoot has 3mg.

Specific food types used in this comparison are Lotus root, raw and Bamboo shoots, raw.

Infographic

Lotus root 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.
Contains more Calcium +246.2%
Contains more Iron +132%
Contains more Magnesium +666.7%
Contains more Phosphorus +69.5%
Contains more Copper +35.3%
Contains less Sodium -90%
Contains more Zinc +182.1%
Contains more Selenium +14.3%
Equal in Potassium - 533
Equal in Manganese - 0.262
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Contains more Calcium +246.2%
Contains more Iron +132%
Contains more Magnesium +666.7%
Contains more Phosphorus +69.5%
Contains more Copper +35.3%
Contains less Sodium -90%
Contains more Zinc +182.1%
Contains more Selenium +14.3%
Equal in Potassium - 533
Equal in Manganese - 0.262

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.
:
Contains more Vitamin C +1000%
Contains more Vitamin B2 +214.3%
Contains more Vitamin B5 +134.2%
Contains more Folate +85.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +50%
Equal in Vitamin B1 - 0.15
Equal in Vitamin B6 - 0.24
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 147% 40% 51% 8% 23% 60% 10% 0% 0%
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 C +1000%
Contains more Vitamin B2 +214.3%
Contains more Vitamin B5 +134.2%
Contains more Folate +85.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +50%
Equal in Vitamin B1 - 0.15
Equal in Vitamin B6 - 0.24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +231.3%
Contains more Fats +200%
Contains more Water +15%
Equal in Protein - 2.6
Equal in Other - 0.9
3% 17% 79%
Protein: 2.6 g
Fats: 0.1 g
Carbs: 17.23 g
Water: 79.1 g
Other: 0.97 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 Carbs +231.3%
Contains more Fats +200%
Contains more Water +15%
Equal in Protein - 2.6
Equal in Other - 0.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -56.5%
Contains more Monounsaturated Fat +185.7%
Contains more Polyunsaturated fat +570%
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Contains less Saturated Fat -56.5%
Contains more Monounsaturated Fat +185.7%
Contains more Polyunsaturated fat +570%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lotus root Bamboo shoot Opinion
Net carbs 12.33g 3g Lotus root
Protein 2.6g 2.6g
Fats 0.1g 0.3g Bamboo shoot
Carbs 17.23g 5.2g Lotus root
Calories 74kcal 27kcal Lotus root
Sugar 3g Lotus root
Fiber 4.9g 2.2g Lotus root
Calcium 45mg 13mg Lotus root
Iron 1.16mg 0.5mg Lotus root
Magnesium 23mg 3mg Lotus root
Phosphorus 100mg 59mg Lotus root
Potassium 556mg 533mg Lotus root
Sodium 40mg 4mg Bamboo shoot
Zinc 0.39mg 1.1mg Bamboo shoot
Copper 0.257mg 0.19mg Lotus root
Manganese 0.261mg 0.262mg Bamboo shoot
Selenium 0.7µg 0.8µg Bamboo shoot
Vitamin A 0IU 20IU Bamboo shoot
Vitamin A RAE 0µg 1µg Bamboo shoot
Vitamin E 1mg Bamboo shoot
Vitamin C 44mg 4mg Lotus root
Vitamin B1 0.16mg 0.15mg Lotus root
Vitamin B2 0.22mg 0.07mg Lotus root
Vitamin B3 0.4mg 0.6mg Bamboo shoot
Vitamin B5 0.377mg 0.161mg Lotus root
Vitamin B6 0.258mg 0.24mg Lotus root
Folate 13µg 7µg Lotus root
Tryptophan 0.02mg 0.027mg Bamboo shoot
Threonine 0.051mg 0.086mg Bamboo shoot
Isoleucine 0.054mg 0.088mg Bamboo shoot
Leucine 0.069mg 0.14mg Bamboo shoot
Lysine 0.094mg 0.134mg Bamboo shoot
Methionine 0.022mg 0.03mg Bamboo shoot
Phenylalanine 0.047mg 0.09mg Bamboo shoot
Valine 0.055mg 0.106mg Bamboo shoot
Histidine 0.038mg 0.042mg Bamboo shoot
Saturated Fat 0.03g 0.069g Lotus root
Monounsaturated Fat 0.02g 0.007g Lotus root
Polyunsaturated fat 0.02g 0.134g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus root 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
28%
Lotus root
14%
Bamboo shoot
Minerals Daily Need Coverage Score
30%
Lotus root
23%
Bamboo shoot

Comparison summary

Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 3g)
Which food is lower in Saturated Fat?
Lotus root
Lotus root is lower in Saturated Fat (difference - 0.039g)
Which food is richer in minerals?
Lotus root
Lotus root is relatively richer in minerals
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 36mg)
Which food is lower in glycemic index?
Bamboo shoot
Bamboo shoot is lower in glycemic index (difference - 1)
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 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. Lotus root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169250/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.