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Oatmeal vs. Bamboo shoots — In-Depth Nutrition Comparison

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How are oatmeal and bamboo shoots different?

  • Oatmeal is higher in iron, vitamin B3, manganese, vitamin B2, folate, vitamin B1, vitamin A, and selenium; however, bamboo shoots are richer in potassium and copper.
  • Daily need coverage for iron for oatmeal is 68% higher.
  • Oatmeal contains 22 times more vitamin A than bamboo shoots. While oatmeal contains 433IU of vitamin A, bamboo shoots contain only 20IU.
  • Bamboo shoots have a lower glycemic index (32) than oatmeal (79).

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Bamboo shoots, raw are the varieties used in this article.

Infographic

Oatmeal vs Bamboo shoots infographic
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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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 +766.7%
Contains more CalciumCalcium +515.4%
Contains more IronIron +1092%
Contains more PhosphorusPhosphorus +30.5%
Contains more ManganeseManganese +113%
Contains more SeleniumSelenium +525%
Contains more PotassiumPotassium +773.8%
Contains more CopperCopper +187.9%
Contains more ZincZinc +77.4%
Contains less SodiumSodium -91.8%

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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 +12900%
Contains more Vitamin B1Vitamin B1 +73.3%
Contains more Vitamin B2Vitamin B2 +207.1%
Contains more Vitamin B3Vitamin B3 +404.2%
Contains more Vitamin B5Vitamin B5 +96.9%
Contains more Vitamin B6Vitamin B6 +20.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +528.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1328.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +353.3%
Contains more CarbsCarbs +124.4%
Contains more OtherOther +57.9%
~equal in Protein ~2.6g
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 +5485.7%
Contains more Poly. FatPolyunsaturated fat +217.9%
Contains less Sat. FatSaturated fat -69.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Bamboo shoots DV% diff.
Iron 5.96mg 0.5mg 68%
Vitamin B3 3.025mg 0.6mg 15%
Potassium 61mg 533mg 14%
Vitamin A 130µg 1µg 14%
Copper 0.066mg 0.19mg 14%
Manganese 0.558mg 0.262mg 13%
Vitamin B2 0.215mg 0.07mg 11%
Vitamin B1 0.26mg 0.15mg 9%
Folate 44µg 7µg 9%
Selenium 5µg 0.8µg 8%
Calcium 80mg 13mg 7%
Vitamin E 0.07mg 1mg 6%
Magnesium 26mg 3mg 5%
Vitamin B6 0.29mg 0.24mg 4%
Zinc 0.62mg 1.1mg 4%
Starch 10.37g 4%
Vitamin C 0mg 4mg 4%
Phosphorus 77mg 59mg 3%
Vitamin B5 0.317mg 0.161mg 3%
Polyunsaturated fat 0.426g 0.134g 2%
Calories 68kcal 27kcal 2%
Fiber 1.7g 2.2g 2%
Fats 1.36g 0.3g 2%
Carbs 11.67g 5.2g 2%
Sodium 49mg 4mg 2%
Monounsaturated fat 0.391g 0.007g 1%
Choline 4.7mg 0mg 1%
Saturated fat 0.226g 0.069g 1%
Protein 2.37g 2.6g 0%
Net carbs 9.97g 3g N/A
Sugar 0.46g 3g N/A
Vitamin K 0.4µg 0µg 0%
Trans fat 0.003g 0g N/A
Tryptophan 0.04mg 0.027mg 0%
Threonine 0.083mg 0.086mg 0%
Isoleucine 0.105mg 0.088mg 0%
Leucine 0.2mg 0.14mg 0%
Lysine 0.135mg 0.134mg 0%
Methionine 0.04mg 0.03mg 0%
Phenylalanine 0.13mg 0.09mg 0%
Valine 0.151mg 0.106mg 0%
Histidine 0.057mg 0.042mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Bamboo shoots
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Oatmeal
13%
Bamboo shoots
Minerals Daily Need Coverage Score
45%
Oatmeal
23%
Bamboo shoots

Comparison summary

Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 2.54g)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Sodium?
Bamboo shoots
Bamboo shoots contains less Sodium (difference - 45mg)
Which food is lower in Saturated fat?
Bamboo shoots
Bamboo shoots is lower in Saturated fat (difference - 0.157g)
Which food is lower in glycemic index?
Bamboo shoots
Bamboo shoots is lower in glycemic index (difference - 47)
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 ($)

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.