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  6. Mashed potato vs. Bamboo shoots

Mashed potato vs. Bamboo shoots — In-Depth Nutrition Comparison

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A recap on differences between mashed potato and bamboo shoots

  • Bamboo shoots are higher than mashed potato in copper, vitamin B1, vitamin B6, zinc, potassium, and manganese.
  • Bamboo shoots cover your daily copper needs 17% more than mashed potato.
  • Mashed potato contains 77 times more sodium than bamboo shoots. While mashed potato contains 306mg of sodium, bamboo shoots contain only 4mg.
  • The glycemic index of bamboo shoots is lower.

Food varieties used in this article are Fast foods, potato, mashed and Bamboo shoots, raw.

Infographic

Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
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 +400%
Contains more CalciumCalcium +38.5%
Contains more PotassiumPotassium +86.4%
Contains more IronIron +61.3%
Contains more CopperCopper +442.9%
Contains more ZincZinc +400%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +167.3%
~equal in Phosphorus ~59mg
~equal in Selenium ~0.8µg

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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
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 AVitamin A +4200%
Contains more Vitamin B3Vitamin B3 +80%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +138.1%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +366.7%
Contains more Vitamin B6Vitamin B6 +100%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Bamboo shoots DV% diff.
Copper 0.035mg 0.19mg 17%
Sodium 306mg 4mg 13%
Vitamin B1 0.015mg 0.15mg 11%
Vitamin B6 0.12mg 0.24mg 9%
Polyunsaturated fat 1.342g 0.134g 8%
Zinc 0.22mg 1.1mg 8%
Potassium 286mg 533mg 7%
Manganese 0.098mg 0.262mg 7%
Vitamin K 5.9µg 0µg 5%
Vitamin A 43µg 1µg 5%
Starch 12.1g 5%
Vitamin E 0.42mg 1mg 4%
Fats 2.82g 0.3g 4%
Vitamin C 0mg 4mg 4%
Vitamin B2 0.015mg 0.07mg 4%
Fiber 1.3g 2.2g 4%
Calories 89kcal 27kcal 3%
Vitamin B12 0.07µg 0µg 3%
Vitamin B3 1.08mg 0.6mg 3%
Vitamin B5 0.161mg 3%
Magnesium 15mg 3mg 3%
Carbs 14.65g 5.2g 3%
Iron 0.31mg 0.5mg 2%
Protein 1.65g 2.6g 2%
Choline 13.4mg 0mg 2%
Saturated fat 0.577g 0.069g 2%
Monounsaturated fat 0.72g 0.007g 2%
Calcium 18mg 13mg 1%
Folate 9µg 7µg 1%
Net carbs 13.35g 3g N/A
Sugar 0.5g 3g N/A
Phosphorus 59mg 59mg 0%
Selenium 0.8µg 0.8µg 0%
Trans fat 0.105g 0g N/A
Tryptophan 0.027mg 0%
Threonine 0.086mg 0%
Isoleucine 0.088mg 0%
Leucine 0.14mg 0%
Lysine 0.134mg 0%
Methionine 0.03mg 0%
Phenylalanine 0.09mg 0%
Valine 0.106mg 0%
Histidine 0.042mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 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 +840%
Contains more CarbsCarbs +181.7%
Contains more OtherOther +40%
Contains more ProteinProtein +57.6%
Contains more WaterWater +14.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 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 +10185.7%
Contains more Poly. FatPolyunsaturated fat +901.5%
Contains less Sat. FatSaturated fat -88%

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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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.