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  6. Soy sauce vs. Bamboo shoots

Soy sauce vs. Bamboo shoots — In-Depth Nutrition Comparison

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How are soy sauce and bamboo shoots different?

  • Soy sauce is higher in manganese, magnesium, phosphorus, iron, vitamin B3, and vitamin B2; however, bamboo shoots are richer in copper, vitamin B1, and vitamin B6.
  • Daily need coverage for sodium for soy sauce is 239% higher.
  • Soy sauce contains 25 times more magnesium than bamboo shoots. While soy sauce contains 74mg of magnesium, bamboo shoots contain only 3mg.
  • Bamboo shoots have less sodium.
  • Soy sauce has a lower glycemic index (15) than bamboo shoots (32).

Soy sauce made from soy and wheat (shoyu) and Bamboo shoots, raw are the varieties used in this article.

Infographic

Soy sauce 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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
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 +2366.7%
Contains more CalciumCalcium +153.8%
Contains more IronIron +190%
Contains more PhosphorusPhosphorus +181.4%
Contains more ManganeseManganese +288.5%
Contains more PotassiumPotassium +22.5%
Contains more CopperCopper +341.9%
Contains more ZincZinc +26.4%
Contains less SodiumSodium -99.9%
Contains more SeleniumSelenium +60%

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 0% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
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 +135.7%
Contains more Vitamin B3Vitamin B3 +266%
Contains more Vitamin B5Vitamin B5 +84.5%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +354.5%
Contains more Vitamin B6Vitamin B6 +62.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Soy sauce Bamboo shoots DV% diff.
Sodium 5493mg 4mg 239%
Manganese 1.018mg 0.262mg 33%
Magnesium 74mg 3mg 17%
Copper 0.043mg 0.19mg 16%
Phosphorus 166mg 59mg 15%
Iron 1.45mg 0.5mg 12%
Protein 8.14g 2.6g 11%
Vitamin B1 0.033mg 0.15mg 10%
Vitamin B3 2.196mg 0.6mg 10%
Vitamin B2 0.165mg 0.07mg 7%
Vitamin E 0mg 1mg 7%
Vitamin B6 0.148mg 0.24mg 7%
Fiber 0.8g 2.2g 6%
Vitamin C 0mg 4mg 4%
Potassium 435mg 533mg 3%
Vitamin B5 0.297mg 0.161mg 3%
Choline 18.3mg 0mg 3%
Zinc 0.87mg 1.1mg 2%
Calcium 33mg 13mg 2%
Folate 14µg 7µg 2%
Polyunsaturated fat 0.263g 0.134g 1%
Calories 53kcal 27kcal 1%
Selenium 0.5µg 0.8µg 1%
Fats 0.57g 0.3g 0%
Carbs 4.93g 5.2g 0%
Net carbs 4.13g 3g N/A
Sugar 0.4g 3g N/A
Vitamin A 0µg 1µg 0%
Saturated fat 0.073g 0.069g 0%
Monounsaturated fat 0.088g 0.007g 0%
Tryptophan 0.096mg 0.027mg 0%
Threonine 0.271mg 0.086mg 0%
Isoleucine 0.318mg 0.088mg 0%
Leucine 0.537mg 0.14mg 0%
Lysine 0.381mg 0.134mg 0%
Methionine 0.097mg 0.03mg 0%
Phenylalanine 0.353mg 0.09mg 0%
Valine 0.332mg 0.106mg 0%
Histidine 0.174mg 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 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 +213.1%
Contains more FatsFats +90%
Contains more OtherOther +1590%
Contains more WaterWater +27.9%
~equal in Carbs ~5.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 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 +1157.1%
Contains more Poly. FatPolyunsaturated fat +96.3%
~equal in Saturated fat ~0.069g

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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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.