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  6. Flax seeds vs. Bamboo shoots

Flax seeds vs. Bamboo shoots — In-Depth Nutrition Comparison

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What are the main differences between flax seeds and bamboo shoots?

  • Bamboo shoots have less vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and calcium than flax seeds.
  • Flax seeds' daily need coverage for vitamin B1 is 125% higher.
  • Flax seeds have 131 times more magnesium than bamboo shoots. Flax seeds have 392mg of magnesium, while bamboo shoots have 3mg.

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

Infographic

Flax seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +12966.7%
Contains more CalciumCalcium +1861.5%
Contains more PotassiumPotassium +52.5%
Contains more IronIron +1046%
Contains more CopperCopper +542.1%
Contains more ZincZinc +294.5%
Contains more PhosphorusPhosphorus +988.1%
Contains more ManganeseManganese +847.3%
Contains more SeleniumSelenium +3075%
Contains less SodiumSodium -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.
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 B1Vitamin B1 +996%
Contains more Vitamin B2Vitamin B2 +130%
Contains more Vitamin B3Vitamin B3 +413.3%
Contains more Vitamin B5Vitamin B5 +511.8%
Contains more Vitamin B6Vitamin B6 +97.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1142.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +222.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +603.5%
Contains more FatsFats +13953.3%
Contains more CarbsCarbs +455.4%
Contains more OtherOther +312.2%
Contains more WaterWater +1207.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 +107428.6%
Contains more Poly. FatPolyunsaturated fat +21340.3%
Contains less Sat. FatSaturated 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 seeds Bamboo shoots
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 seeds Bamboo shoots DV% diff.
Polyunsaturated fat 28.73g 0.134g 191%
Vitamin B1 1.644mg 0.15mg 125%
Copper 1.22mg 0.19mg 114%
Fiber 27.3g 2.2g 100%
Manganese 2.482mg 0.262mg 97%
Magnesium 392mg 3mg 93%
Phosphorus 642mg 59mg 83%
Iron 5.73mg 0.5mg 65%
Fats 42.16g 0.3g 64%
Selenium 25.4µg 0.8µg 45%
Protein 18.29g 2.6g 31%
Zinc 4.34mg 1.1mg 29%
Calories 534kcal 27kcal 25%
Calcium 255mg 13mg 24%
Folate 87µg 7µg 20%
Monounsaturated fat 7.527g 0.007g 19%
Vitamin B6 0.473mg 0.24mg 18%
Vitamin B3 3.08mg 0.6mg 16%
Vitamin B5 0.985mg 0.161mg 16%
Saturated fat 3.663g 0.069g 16%
Choline 78.7mg 0mg 14%
Carbs 28.88g 5.2g 8%
Potassium 813mg 533mg 8%
Vitamin B2 0.161mg 0.07mg 7%
Vitamin E 0.31mg 1mg 5%
Vitamin C 0.6mg 4mg 4%
Vitamin K 4.3µg 0µg 4%
Sodium 30mg 4mg 1%
Net carbs 1.58g 3g N/A
Sugar 1.55g 3g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.297mg 0.027mg 0%
Threonine 0.766mg 0.086mg 0%
Isoleucine 0.896mg 0.088mg 0%
Leucine 1.235mg 0.14mg 0%
Lysine 0.862mg 0.134mg 0%
Methionine 0.37mg 0.03mg 0%
Phenylalanine 0.957mg 0.09mg 0%
Valine 1.072mg 0.106mg 0%
Histidine 0.472mg 0.042mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds 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
62%
Flax seeds
13%
Bamboo shoots
Minerals Daily Need Coverage Score
191%
Flax seeds
23%
Bamboo shoots

Comparison summary

Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 1.45g)
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Sodium?
Bamboo shoots
Bamboo shoots contains less Sodium (difference - 26mg)
Which food is lower in Saturated fat?
Bamboo shoots
Bamboo shoots is lower in Saturated fat (difference - 3.594g)
Which food is lower in glycemic index?
Bamboo shoots
Bamboo shoots is lower in glycemic index (difference - 32)
Which food is cheaper?
Bamboo shoots
Bamboo shoots 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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.