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Corn raw vs. Bamboo shoots — In-Depth Nutrition Comparison

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Summary of differences between corn raw and bamboo shoots

  • Corn raw has more vitamin B5, folate, magnesium, and vitamin B3; however, bamboo shoots are higher in copper, vitamin B6, potassium, vitamin E, and zinc.
  • Bamboo shoots cover your daily need for copper, 15% more than corn raw.
  • Corn raw has 12 times more magnesium than bamboo shoots. While corn raw has 37mg of magnesium, bamboo shoots have only 3mg.
  • The glycemic index of corn raw is higher.

These are the specific foods used in this comparison Corn, sweet, yellow, raw and Bamboo shoots, raw.

Infographic

Corn raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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 +1133.3%
Contains more PhosphorusPhosphorus +50.8%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +97.4%
Contains more CopperCopper +251.9%
Contains more ZincZinc +139.1%
Contains less SodiumSodium -73.3%
Contains more ManganeseManganese +60.7%
Contains more SeleniumSelenium +33.3%
~equal in Iron ~0.5mg

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.
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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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 +70%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin B3Vitamin B3 +195%
Contains more Vitamin B5Vitamin B5 +345.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +500%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +1328.6%
Contains more Vitamin B2Vitamin B2 +27.3%
Contains more Vitamin B6Vitamin B6 +158.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.15mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 +25.8%
Contains more FatsFats +350%
Contains more CarbsCarbs +259.6%
Contains more WaterWater +19.7%
Contains more OtherOther +42.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 more Mono. FatMonounsaturated fat +6071.4%
Contains more Poly. FatPolyunsaturated fat +263.4%
Contains less Sat. FatSaturated fat -78.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn raw Bamboo shoots DV% diff.
Copper 0.054mg 0.19mg 15%
Vitamin B5 0.717mg 0.161mg 11%
Vitamin B6 0.093mg 0.24mg 11%
Folate 42µg 7µg 9%
Magnesium 37mg 3mg 8%
Potassium 270mg 533mg 8%
Vitamin B3 1.77mg 0.6mg 7%
Zinc 0.46mg 1.1mg 6%
Vitamin E 0.07mg 1mg 6%
Carbs 18.7g 5.2g 5%
Manganese 0.163mg 0.262mg 4%
Phosphorus 89mg 59mg 4%
Choline 23mg 0mg 4%
Calories 86kcal 27kcal 3%
Vitamin C 6.8mg 4mg 3%
Starch 5.7g 2%
Polyunsaturated fat 0.487g 0.134g 2%
Fructose 1.94g 2%
Fats 1.35g 0.3g 2%
Monounsaturated fat 0.432g 0.007g 1%
Saturated fat 0.325g 0.069g 1%
Vitamin B2 0.055mg 0.07mg 1%
Protein 3.27g 2.6g 1%
Vitamin A 9µg 1µg 1%
Fiber 2g 2.2g 1%
Calcium 2mg 13mg 1%
Net carbs 16.7g 3g N/A
Iron 0.52mg 0.5mg 0%
Sugar 6.26g 3g N/A
Sodium 15mg 4mg 0%
Selenium 0.6µg 0.8µg 0%
Vitamin B1 0.155mg 0.15mg 0%
Vitamin K 0.3µg 0µg 0%
Tryptophan 0.023mg 0.027mg 0%
Threonine 0.129mg 0.086mg 0%
Isoleucine 0.129mg 0.088mg 0%
Leucine 0.348mg 0.14mg 0%
Lysine 0.137mg 0.134mg 0%
Methionine 0.067mg 0.03mg 0%
Phenylalanine 0.15mg 0.09mg 0%
Valine 0.185mg 0.106mg 0%
Histidine 0.089mg 0.042mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn raw Bamboo shoots
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Corn raw
13%
Bamboo shoots
Minerals Daily Need Coverage Score
17%
Corn raw
23%
Bamboo shoots

Comparison summary

Which food is richer in vitamins?
Corn raw
Corn raw is relatively richer in vitamins
Which food is lower in Sugar?
Bamboo shoots
Bamboo shoots is lower in Sugar (difference - 3.26g)
Which food contains less Sodium?
Bamboo shoots
Bamboo shoots contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Bamboo shoots
Bamboo shoots is lower in Saturated fat (difference - 0.256g)
Which food is lower in glycemic index?
Bamboo shoots
Bamboo shoots is lower in glycemic index (difference - 20)
Which food is cheaper?
Bamboo shoots
Bamboo shoots is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.