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  6. Poi vs. Bamboo shoot

Poi vs. Bamboo shoot — In-Depth Nutrition Comparison

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A recap on differences between Poi and Bamboo shoot

  • Poi is higher in Vitamin E , and Magnesium, yet Bamboo shoot is higher in Potassium, Zinc, and Fiber.
  • The amount of Sugar in Poi is lower.

Food varieties used in this article are Poi and Bamboo shoots, raw.

Infographic

Poi 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.
Poi
Poi
4
:
6
Bamboo shoot
Bamboo shoot
Contains more Calcium +23.1%
Contains more Iron +76%
Contains more Magnesium +700%
Contains more Manganese +41.2%
Contains more Phosphorus +51.3%
Contains more Potassium +191.3%
Contains less Sodium -66.7%
Contains more Zinc +400%
Contains more Copper +14.5%
Contains more Selenium +14.3%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Bamboo shoot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Contains more Calcium +23.1%
Contains more Iron +76%
Contains more Magnesium +700%
Contains more Manganese +41.2%
Contains more Phosphorus +51.3%
Contains more Potassium +191.3%
Contains less Sodium -66.7%
Contains more Zinc +400%
Contains more Copper +14.5%
Contains more Selenium +14.3%

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.
Poi
Poi
7
:
2
Bamboo shoot
Bamboo shoot
Contains more Vitamin A +230%
Contains more Vitamin E +130%
Contains more Vitamin B3 +83.3%
Contains more Vitamin B5 +82%
Contains more Vitamin B6 +13.8%
Contains more Folate +200%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B2 +75%
Equal in Vitamin C - 4
Poi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 46% 0% 14% 33% 10% 21% 18% 64% 16% 0% 3%
Bamboo shoot
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 A +230%
Contains more Vitamin E +130%
Contains more Vitamin B3 +83.3%
Contains more Vitamin B5 +82%
Contains more Vitamin B6 +13.8%
Contains more Folate +200%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B2 +75%
Equal in Vitamin C - 4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
:
4
Bamboo shoot
Bamboo shoot
Contains more Carbs +423.7%
Contains more Protein +584.2%
Contains more Fats +114.3%
Contains more Water +27%
Contains more Other +47.5%
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Bamboo shoot
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 +423.7%
Contains more Protein +584.2%
Contains more Fats +114.3%
Contains more Water +27%
Contains more Other +47.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
2
:
1
Bamboo shoot
Bamboo shoot
Contains less Saturated Fat -58%
Contains more Monounsaturated Fat +57.1%
Contains more Polyunsaturated fat +131%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Bamboo shoot
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Contains less Saturated Fat -58%
Contains more Monounsaturated Fat +57.1%
Contains more Polyunsaturated fat +131%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Bamboo shoot Opinion
Net carbs 26.83g 3g Poi
Protein 0.38g 2.6g Bamboo shoot
Fats 0.14g 0.3g Bamboo shoot
Carbs 27.23g 5.2g Poi
Calories 112kcal 27kcal Poi
Sugar 0.39g 3g Poi
Fiber 0.4g 2.2g Bamboo shoot
Calcium 16mg 13mg Poi
Iron 0.88mg 0.5mg Poi
Magnesium 24mg 3mg Poi
Phosphorus 39mg 59mg Bamboo shoot
Potassium 183mg 533mg Bamboo shoot
Sodium 12mg 4mg Bamboo shoot
Zinc 0.22mg 1.1mg Bamboo shoot
Copper 0.166mg 0.19mg Bamboo shoot
Manganese 0.37mg 0.262mg Poi
Selenium 0.7µg 0.8µg Bamboo shoot
Vitamin A 66IU 20IU Poi
Vitamin A RAE 3µg 1µg Poi
Vitamin E 2.3mg 1mg Poi
Vitamin C 4mg 4mg
Vitamin B1 0.13mg 0.15mg Bamboo shoot
Vitamin B2 0.04mg 0.07mg Bamboo shoot
Vitamin B3 1.1mg 0.6mg Poi
Vitamin B5 0.293mg 0.161mg Poi
Vitamin B6 0.273mg 0.24mg Poi
Folate 21µg 7µg Poi
Vitamin K 1µg 0µg Poi
Tryptophan 0.027mg Bamboo shoot
Threonine 0.086mg Bamboo shoot
Isoleucine 0.088mg Bamboo shoot
Leucine 0.14mg Bamboo shoot
Lysine 0.134mg Bamboo shoot
Methionine 0.03mg Bamboo shoot
Phenylalanine 0.09mg Bamboo shoot
Valine 0.106mg Bamboo shoot
Histidine 0.042mg Bamboo shoot
Saturated Fat 0.029g 0.069g Poi
Monounsaturated Fat 0.011g 0.007g Poi
Polyunsaturated fat 0.058g 0.134g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi 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
19%
Poi
14%
Bamboo shoot
Minerals Daily Need Coverage Score
20%
Poi
23%
Bamboo shoot

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Poi
Poi is relatively richer in vitamins
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 8mg)
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 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. Poi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170431/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.