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  6. Potato vs. Bamboo shoots

Potato vs. Bamboo shoots — In-Depth Nutrition Comparison

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How are potatoes and bamboo shoots different?

  • Potatoes are richer in vitamin C, while bamboo shoots are higher in copper, zinc, vitamin E, and vitamin B1.
  • Potatoes cover your daily need for vitamin C, 17% more than bamboo shoots.
  • Potatoes are lower in sugar.
  • Potatoes have a higher glycemic index (86) than bamboo shoots (32).

Potatoes, flesh, and skin, raw and Bamboo shoots, raw types were used in this article.

Infographic

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.
Potato
Potato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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 +666.7%
Contains more IronIron +62%
Contains more PotassiumPotassium +25.4%
Contains more CopperCopper +72.7%
Contains more ZincZinc +266.7%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +31%
Contains more SeleniumSelenium +100%
~equal in Calcium ~13mg
~equal in Phosphorus ~59mg

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.
Potato
Potato
7
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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 CVitamin C +392.5%
Contains more Vitamin B3Vitamin B3 +76.8%
Contains more Vitamin B5Vitamin B5 +83.2%
Contains more Vitamin B6Vitamin B6 +24.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +114.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9900%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more Vitamin B2Vitamin B2 +118.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Bamboo shoots DV% diff.
Vitamin C 19.7mg 4mg 17%
Copper 0.11mg 0.19mg 9%
Vitamin E 0.01mg 1mg 7%
Zinc 0.3mg 1.1mg 7%
Vitamin B1 0.081mg 0.15mg 6%
Starch 15.29g 6%
Magnesium 23mg 3mg 5%
Vitamin B6 0.298mg 0.24mg 4%
Carbs 17.49g 5.2g 4%
Iron 0.81mg 0.5mg 4%
Vitamin B5 0.295mg 0.161mg 3%
Vitamin B3 1.061mg 0.6mg 3%
Vitamin B2 0.032mg 0.07mg 3%
Manganese 0.2mg 0.262mg 3%
Calories 77kcal 27kcal 3%
Potassium 425mg 533mg 3%
Choline 12.1mg 0mg 2%
Folate 15µg 7µg 2%
Vitamin K 2µg 0µg 2%
Polyunsaturated fat 0.042g 0.134g 1%
Selenium 0.4µg 0.8µg 1%
Protein 2.05g 2.6g 1%
Fats 0.09g 0.3g 0%
Net carbs 15.39g 3g N/A
Calcium 12mg 13mg 0%
Sugar 0.82g 3g N/A
Fiber 2.1g 2.2g 0%
Phosphorus 57mg 59mg 0%
Sodium 6mg 4mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.025g 0.069g 0%
Monounsaturated fat 0.002g 0.007g 0%
Tryptophan 0.021mg 0.027mg 0%
Threonine 0.067mg 0.086mg 0%
Isoleucine 0.066mg 0.088mg 0%
Leucine 0.098mg 0.14mg 0%
Lysine 0.107mg 0.134mg 0%
Methionine 0.032mg 0.03mg 0%
Phenylalanine 0.081mg 0.09mg 0%
Valine 0.103mg 0.106mg 0%
Histidine 0.035mg 0.042mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 CarbsCarbs +236.3%
Contains more OtherOther +24.4%
Contains more ProteinProtein +26.8%
Contains more FatsFats +233.3%
Contains more WaterWater +14.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 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 less Sat. FatSaturated fat -63.8%
Contains more Mono. FatMonounsaturated fat +250%
Contains more Poly. FatPolyunsaturated fat +219%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.