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  6. Quinoa vs. Bamboo shoots

Quinoa vs. Bamboo shoots — In-Depth Nutrition Comparison

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Summary of differences between quinoa and bamboo shoots

  • Quinoa has more manganese, magnesium, phosphorus, iron, folate, and polyunsaturated fat; however, bamboo shoots are higher in potassium and vitamin B6.
  • Quinoa covers your daily need for manganese, 16% more than bamboo shoots.
  • The glycemic index of quinoa is higher.

These are the specific foods used in this comparison Quinoa, cooked and Bamboo shoots, raw.

Infographic

Quinoa 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.
Quinoa
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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 +2033.3%
Contains more CalciumCalcium +30.8%
Contains more IronIron +198%
Contains more PhosphorusPhosphorus +157.6%
Contains more ManganeseManganese +140.8%
Contains more SeleniumSelenium +250%
Contains more PotassiumPotassium +209.9%
Contains less SodiumSodium -42.9%
~equal in Copper ~0.19mg
~equal in Zinc ~1.1mg

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.
Quinoa
Quinoa
3
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% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 B2Vitamin B2 +57.1%
Contains more FolateFolate +500%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +58.7%
Contains more Vitamin B1Vitamin B1 +40.2%
Contains more Vitamin B3Vitamin B3 +45.6%
Contains more Vitamin B6Vitamin B6 +95.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa Bamboo shoots DV% diff.
Manganese 0.631mg 0.262mg 16%
Magnesium 64mg 3mg 15%
Phosphorus 152mg 59mg 13%
Iron 1.49mg 0.5mg 12%
Potassium 172mg 533mg 11%
Folate 42µg 7µg 9%
Vitamin B6 0.123mg 0.24mg 9%
Starch 17.63g 7%
Polyunsaturated fat 1.078g 0.134g 6%
Calories 120kcal 27kcal 5%
Carbs 21.3g 5.2g 5%
Choline 23mg 0mg 4%
Vitamin B1 0.107mg 0.15mg 4%
Protein 4.4g 2.6g 4%
Selenium 2.8µg 0.8µg 4%
Vitamin C 0mg 4mg 4%
Vitamin B2 0.11mg 0.07mg 3%
Vitamin B5 0.161mg 3%
Fats 1.92g 0.3g 2%
Vitamin E 0.63mg 1mg 2%
Fiber 2.8g 2.2g 2%
Saturated fat 0.231g 0.069g 1%
Monounsaturated fat 0.528g 0.007g 1%
Vitamin B3 0.412mg 0.6mg 1%
Net carbs 18.5g 3g N/A
Calcium 17mg 13mg 0%
Sugar 0.87g 3g N/A
Copper 0.192mg 0.19mg 0%
Zinc 1.09mg 1.1mg 0%
Sodium 7mg 4mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.052mg 0.027mg 0%
Threonine 0.131mg 0.086mg 0%
Isoleucine 0.157mg 0.088mg 0%
Leucine 0.261mg 0.14mg 0%
Lysine 0.239mg 0.134mg 0%
Methionine 0.096mg 0.03mg 0%
Phenylalanine 0.185mg 0.09mg 0%
Valine 0.185mg 0.106mg 0%
Histidine 0.127mg 0.042mg 0%
Omega-3 - DHA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 ProteinProtein +69.2%
Contains more FatsFats +540%
Contains more CarbsCarbs +309.6%
Contains more WaterWater +27.1%
Contains more OtherOther +16.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 +7442.9%
Contains more Poly. FatPolyunsaturated fat +704.5%
Contains less Sat. FatSaturated fat -70.1%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.