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Pumpkin vs. Bamboo shoot — In-Depth Nutrition Comparison

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How are Pumpkin and Bamboo shoot different?

  • Pumpkin is higher in Vitamin A RAE, however, Bamboo shoot is richer in Vitamin B6, Copper, Vitamin B1, Potassium, Zinc, and Manganese.
  • Daily need coverage for Vitamin A RAE from Pumpkin is 32% higher.
  • Pumpkin contains 3 times more Magnesium than Bamboo shoot. While Pumpkin contains 9mg of Magnesium, Bamboo shoot contains only 3mg.

Pumpkin, cooked, boiled, drained, without salt and Bamboo shoots, raw are the varieties used in this article.

Infographic

Pumpkin 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.
Contains more Calcium +15.4%
Contains more Iron +14%
Contains more Magnesium +200%
Contains less Sodium -75%
Contains more Phosphorus +96.7%
Contains more Potassium +131.7%
Contains more Zinc +378.3%
Contains more Copper +108.8%
Contains more Manganese +194.4%
Contains more Selenium +300%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Contains more Calcium +15.4%
Contains more Iron +14%
Contains more Magnesium +200%
Contains less Sodium -75%
Contains more Phosphorus +96.7%
Contains more Potassium +131.7%
Contains more Zinc +378.3%
Contains more Copper +108.8%
Contains more Manganese +194.4%
Contains more Selenium +300%

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.
:
Contains more Vitamin A +28675%
Contains more Vitamin C +17.5%
Contains more Vitamin B2 +11.4%
Contains more Vitamin B5 +24.8%
Contains more Folate +28.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +25%
Contains more Vitamin B1 +383.9%
Contains more Vitamin B3 +45.3%
Contains more Vitamin B6 +445.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
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 +28675%
Contains more Vitamin C +17.5%
Contains more Vitamin B2 +11.4%
Contains more Vitamin B5 +24.8%
Contains more Folate +28.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +25%
Contains more Vitamin B1 +383.9%
Contains more Vitamin B3 +45.3%
Contains more Vitamin B6 +445.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +261.1%
Contains more Fats +328.6%
Contains more Other +45.2%
Equal in Carbs - 5.2
Equal in Water - 91
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 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 Protein +261.1%
Contains more Fats +328.6%
Contains more Other +45.2%
Equal in Carbs - 5.2
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -46.4%
Contains more Monounsaturated Fat +28.6%
Contains more Polyunsaturated fat +3250%
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Contains less Saturated Fat -46.4%
Contains more Monounsaturated Fat +28.6%
Contains more Polyunsaturated fat +3250%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin Bamboo shoot Opinion
Net carbs 3.8g 3g Pumpkin
Protein 0.72g 2.6g Bamboo shoot
Fats 0.07g 0.3g Bamboo shoot
Carbs 4.9g 5.2g Bamboo shoot
Calories 20kcal 27kcal Bamboo shoot
Sugar 2.08g 3g Pumpkin
Fiber 1.1g 2.2g Bamboo shoot
Calcium 15mg 13mg Pumpkin
Iron 0.57mg 0.5mg Pumpkin
Magnesium 9mg 3mg Pumpkin
Phosphorus 30mg 59mg Bamboo shoot
Potassium 230mg 533mg Bamboo shoot
Sodium 1mg 4mg Pumpkin
Zinc 0.23mg 1.1mg Bamboo shoot
Copper 0.091mg 0.19mg Bamboo shoot
Manganese 0.089mg 0.262mg Bamboo shoot
Selenium 0.2µg 0.8µg Bamboo shoot
Vitamin A 5755IU 20IU Pumpkin
Vitamin A RAE 288µg 1µg Pumpkin
Vitamin E 0.8mg 1mg Bamboo shoot
Vitamin C 4.7mg 4mg Pumpkin
Vitamin B1 0.031mg 0.15mg Bamboo shoot
Vitamin B2 0.078mg 0.07mg Pumpkin
Vitamin B3 0.413mg 0.6mg Bamboo shoot
Vitamin B5 0.201mg 0.161mg Pumpkin
Vitamin B6 0.044mg 0.24mg Bamboo shoot
Folate 9µg 7µg Pumpkin
Vitamin K 0.8µg 0µg Pumpkin
Tryptophan 0.009mg 0.027mg Bamboo shoot
Threonine 0.021mg 0.086mg Bamboo shoot
Isoleucine 0.023mg 0.088mg Bamboo shoot
Leucine 0.034mg 0.14mg Bamboo shoot
Lysine 0.039mg 0.134mg Bamboo shoot
Methionine 0.008mg 0.03mg Bamboo shoot
Phenylalanine 0.023mg 0.09mg Bamboo shoot
Valine 0.025mg 0.106mg Bamboo shoot
Histidine 0.011mg 0.042mg Bamboo shoot
Saturated Fat 0.037g 0.069g Pumpkin
Monounsaturated Fat 0.009g 0.007g Pumpkin
Polyunsaturated fat 0.004g 0.134g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin 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
37%
Pumpkin
14%
Bamboo shoot
Minerals Daily Need Coverage Score
11%
Pumpkin
23%
Bamboo shoot

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Bamboo shoot
Bamboo shoot is lower in glycemic index (difference - 20)
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $0.2)
Which food is richer in minerals?
Bamboo shoot
Bamboo shoot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.