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  6. Flax vs. Bamboo shoot

Flax vs. Bamboo shoot — In-Depth Nutrition Comparison

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What are the main differences between Flax and Bamboo shoot?

  • Bamboo shoot has less Vitamin B1, Copper, Fiber, Manganese, Magnesium, Phosphorus, Iron, Selenium, Zinc, and Calcium than Flax.
  • Flax's daily need coverage for Vitamin B1 is 125% higher.
  • Flax has 131 times more Magnesium than Bamboo shoot. Flax has 392mg of Magnesium, while Bamboo shoot has 3mg.

We used Seeds, flaxseed and Bamboo shoots, raw types in this comparison.

Infographic

Flax 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.
Flax
Flax
9
:
1
Bamboo shoot
Bamboo shoot
Contains more Calcium +1861.5%
Contains more Iron +1046%
Contains more Magnesium +12966.7%
Contains more Phosphorus +988.1%
Contains more Potassium +52.5%
Contains more Zinc +294.5%
Contains more Copper +542.1%
Contains more Manganese +847.3%
Contains more Selenium +3075%
Contains less Sodium -86.7%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Bamboo shoot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Contains more Calcium +1861.5%
Contains more Iron +1046%
Contains more Magnesium +12966.7%
Contains more Phosphorus +988.1%
Contains more Potassium +52.5%
Contains more Zinc +294.5%
Contains more Copper +542.1%
Contains more Manganese +847.3%
Contains more Selenium +3075%
Contains less Sodium -86.7%

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.
Flax
Flax
7
:
3
Bamboo shoot
Bamboo shoot
Contains more Vitamin B1 +996%
Contains more Vitamin B2 +130%
Contains more Vitamin B3 +413.3%
Contains more Vitamin B5 +511.8%
Contains more Vitamin B6 +97.1%
Contains more Folate +1142.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +222.6%
Contains more Vitamin C +566.7%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Bamboo shoot
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 B1 +996%
Contains more Vitamin B2 +130%
Contains more Vitamin B3 +413.3%
Contains more Vitamin B5 +511.8%
Contains more Vitamin B6 +97.1%
Contains more Folate +1142.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +222.6%
Contains more Vitamin C +566.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Bamboo shoot
Bamboo shoot
Contains more Protein +603.5%
Contains more Fats +13953.3%
Contains more Carbs +455.4%
Contains more Other +312.2%
Contains more Water +1207.5%
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Bamboo shoot
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 +603.5%
Contains more Fats +13953.3%
Contains more Carbs +455.4%
Contains more Other +312.2%
Contains more Water +1207.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Bamboo shoot
Bamboo shoot
Contains more Monounsaturated Fat +107428.6%
Contains more Polyunsaturated fat +21340.3%
Contains less Saturated Fat -98.1%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Bamboo shoot
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Contains more Monounsaturated Fat +107428.6%
Contains more Polyunsaturated fat +21340.3%
Contains less Saturated Fat -98.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax Bamboo shoot Opinion
Net carbs 1.58g 3g Bamboo shoot
Protein 18.29g 2.6g Flax
Fats 42.16g 0.3g Flax
Carbs 28.88g 5.2g Flax
Calories 534kcal 27kcal Flax
Sugar 1.55g 3g Flax
Fiber 27.3g 2.2g Flax
Calcium 255mg 13mg Flax
Iron 5.73mg 0.5mg Flax
Magnesium 392mg 3mg Flax
Phosphorus 642mg 59mg Flax
Potassium 813mg 533mg Flax
Sodium 30mg 4mg Bamboo shoot
Zinc 4.34mg 1.1mg Flax
Copper 1.22mg 0.19mg Flax
Manganese 2.482mg 0.262mg Flax
Selenium 25.4µg 0.8µg Flax
Vitamin A 0IU 20IU Bamboo shoot
Vitamin A RAE 0µg 1µg Bamboo shoot
Vitamin E 0.31mg 1mg Bamboo shoot
Vitamin C 0.6mg 4mg Bamboo shoot
Vitamin B1 1.644mg 0.15mg Flax
Vitamin B2 0.161mg 0.07mg Flax
Vitamin B3 3.08mg 0.6mg Flax
Vitamin B5 0.985mg 0.161mg Flax
Vitamin B6 0.473mg 0.24mg Flax
Folate 87µg 7µg Flax
Vitamin K 4.3µg 0µg Flax
Tryptophan 0.297mg 0.027mg Flax
Threonine 0.766mg 0.086mg Flax
Isoleucine 0.896mg 0.088mg Flax
Leucine 1.235mg 0.14mg Flax
Lysine 0.862mg 0.134mg Flax
Methionine 0.37mg 0.03mg Flax
Phenylalanine 0.957mg 0.09mg Flax
Valine 1.072mg 0.106mg Flax
Histidine 0.472mg 0.042mg Flax
Saturated Fat 3.663g 0.069g Bamboo shoot
Monounsaturated Fat 7.527g 0.007g Flax
Polyunsaturated fat 28.73g 0.134g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
63%
Flax
14%
Bamboo shoot
Minerals Daily Need Coverage Score
191%
Flax
23%
Bamboo shoot

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 1.45g)
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Bamboo shoot
Bamboo shoot is lower in Saturated Fat (difference - 3.594g)
Which food is lower in glycemic index?
Bamboo shoot
Bamboo shoot is lower in glycemic index (difference - 32)
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.