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Salsify vs. Bamboo shoots — In-Depth Nutrition Comparison

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The main differences between salsify and bamboo shoots

  • Salsify is richer in vitamin B2, yet bamboo shoots are richer in copper, vitamin B1, potassium, zinc, and vitamin E.
  • Daily need coverage for copper for bamboo shoots is 13% higher.

Food types used in this article are Salsify, cooked, boiled, drained, without salt and Bamboo shoots, raw.

Infographic

Salsify vs Bamboo shoots infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 14% 25% 21% 23% 8.2% 24% 2.1% 27% 3.3%
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 +500%
Contains more CalciumCalcium +261.5%
Contains more PotassiumPotassium +88.3%
Contains more CopperCopper +171.4%
Contains more ZincZinc +266.7%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +24.8%
Contains more SeleniumSelenium +33.3%
~equal in Iron ~0.5mg
~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.
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 15% 0% 3.8% 0% 14% 40% 7.4% 17% 50% 0% 0.75% 11% 14%
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 +15%
Contains more Vitamin B2Vitamin B2 +147.1%
Contains more Vitamin B5Vitamin B5 +71.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +114.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +426.3%
Contains more Vitamin B1Vitamin B1 +167.9%
Contains more Vitamin B3Vitamin B3 +53.1%
Contains more Vitamin B6Vitamin B6 +10.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Salsify Bamboo shoots DV% diff.
Copper 0.07mg 0.19mg 13%
Vitamin B2 0.173mg 0.07mg 8%
Vitamin B1 0.056mg 0.15mg 8%
Potassium 283mg 533mg 7%
Zinc 0.3mg 1.1mg 7%
Vitamin E 0.19mg 1mg 5%
Choline 25.9mg 0mg 5%
Magnesium 18mg 3mg 4%
Fiber 3.1g 2.2g 4%
Carbs 15.36g 5.2g 3%
Calcium 47mg 13mg 3%
Folate 15µg 7µg 2%
Vitamin B6 0.218mg 0.24mg 2%
Vitamin B5 0.276mg 0.161mg 2%
Manganese 0.21mg 0.262mg 2%
Calories 68kcal 27kcal 2%
Vitamin B3 0.392mg 0.6mg 1%
Sodium 16mg 4mg 1%
Iron 0.55mg 0.5mg 1%
Vitamin C 4.6mg 4mg 1%
Protein 2.73g 2.6g 0%
Fats 0.17g 0.3g 0%
Net carbs 12.26g 3g N/A
Sugar 2.9g 3g N/A
Phosphorus 56mg 59mg 0%
Vitamin A 0µg 1µg 0%
Selenium 0.6µg 0.8µg 0%
Vitamin K 0.3µg 0µg 0%
Saturated fat 0.041g 0.069g 0%
Monounsaturated fat 0.003g 0.007g 0%
Polyunsaturated fat 0.074g 0.134g 0%
Tryptophan 0.027mg 0%
Threonine 0.086mg 0%
Isoleucine 0.088mg 0%
Leucine 0.14mg 0%
Lysine 0.134mg 0%
Methionine 0.03mg 0%
Phenylalanine 0.09mg 0%
Valine 0.106mg 0%
Histidine 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 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 +195.4%
Contains more FatsFats +76.5%
Contains more WaterWater +12.3%
Contains more OtherOther +21.6%
~equal in Protein ~2.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 3% 63%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.074 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 -40.6%
Contains more Mono. FatMonounsaturated fat +133.3%
Contains more Poly. FatPolyunsaturated fat +81.1%

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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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.