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Potato vs. Bamboo shoots — In-Depth Nutrition Comparison

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Significant differences between potatoes and bamboo shoots

  • Potatoes have more iron, vitamin C, magnesium, vitamin B6, folate, and vitamin B3; however, bamboo shoots are richer in copper, vitamin B1, zinc, and vitamin E.
  • Bamboo shoots have 9 times less magnesium than potatoes. Potatoes have 28mg of magnesium, while bamboo shoots have 3mg.
  • Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of bamboo shoots is 32.

Specific food types used in this comparison are Potatoes, baked, flesh and skin, without salt and Bamboo shoots, raw.

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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 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 +833.3%
Contains more CalciumCalcium +15.4%
Contains more IronIron +116%
Contains more PhosphorusPhosphorus +18.6%
Contains more CopperCopper +61%
Contains more ZincZinc +205.6%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +19.6%
Contains more SeleniumSelenium +100%
~equal in Potassium ~533mg

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
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 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
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 +140%
Contains more Vitamin B3Vitamin B3 +135%
Contains more Vitamin B5Vitamin B5 +133.5%
Contains more Vitamin B6Vitamin B6 +29.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +300%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B1Vitamin B1 +134.4%
Contains more Vitamin B2Vitamin B2 +45.8%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
2
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 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 +306.7%
Contains more OtherOther +47.8%
Contains more FatsFats +130.8%
Contains more WaterWater +21.5%
~equal in Protein ~2.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 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 -50.7%
Contains more Mono. FatMonounsaturated fat +133.3%
Contains more Poly. FatPolyunsaturated fat +135.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato Bamboo shoots
Lower in Sugar ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sodium 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 Potato Bamboo shoots DV% diff.
Copper 0.118mg 0.19mg 8%
Vitamin B1 0.064mg 0.15mg 7%
Starch 17.27g 7%
Iron 1.08mg 0.5mg 7%
Zinc 0.36mg 1.1mg 7%
Vitamin C 9.6mg 4mg 6%
Magnesium 28mg 3mg 6%
Vitamin E 0.04mg 1mg 6%
Folate 28µg 7µg 5%
Carbs 21.15g 5.2g 5%
Vitamin B6 0.311mg 0.24mg 5%
Vitamin B3 1.41mg 0.6mg 5%
Vitamin B5 0.376mg 0.161mg 4%
Choline 14.8mg 0mg 3%
Calories 93kcal 27kcal 3%
Phosphorus 70mg 59mg 2%
Vitamin B2 0.048mg 0.07mg 2%
Vitamin K 2µg 0µg 2%
Manganese 0.219mg 0.262mg 2%
Polyunsaturated fat 0.057g 0.134g 1%
Selenium 0.4µg 0.8µg 1%
Protein 2.5g 2.6g 0%
Fats 0.13g 0.3g 0%
Net carbs 18.95g 3g N/A
Calcium 15mg 13mg 0%
Potassium 535mg 533mg 0%
Sugar 1.18g 3g N/A
Fiber 2.2g 2.2g 0%
Sodium 10mg 4mg 0%
Vitamin A 1µg 1µg 0%
Saturated fat 0.034g 0.069g 0%
Monounsaturated fat 0.003g 0.007g 0%
Tryptophan 0.025mg 0.027mg 0%
Threonine 0.081mg 0.086mg 0%
Isoleucine 0.08mg 0.088mg 0%
Leucine 0.119mg 0.14mg 0%
Lysine 0.13mg 0.134mg 0%
Methionine 0.038mg 0.03mg 0%
Phenylalanine 0.099mg 0.09mg 0%
Valine 0.125mg 0.106mg 0%
Histidine 0.042mg 0.042mg 0%
Fructose 0.34g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato 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
17%
Potato
13%
Bamboo shoots
Minerals Daily Need Coverage Score
22%
Potato
23%
Bamboo shoots

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 1.82g)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 0.035g)
Which food is richer in vitamins?
Potato
Potato is relatively richer in vitamins
Which food contains less Sodium?
Bamboo shoots
Bamboo shoots contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Bamboo shoots
Bamboo shoots is lower in glycemic index (difference - 54)
Which food is cheaper?
Bamboo shoots
Bamboo shoots is cheaper (difference - $0.2)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.