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Sweet potato vs Bamboo shoot - In-Depth Nutrition Comparison

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Summary of differences between Sweet potato and Bamboo shoot

  • Sweet potato has more Vitamin A, Vitamin B5, and Magnesium, however Bamboo shoot is higher in Zinc, Vitamin B1, and Potassium.
  • Sweet potato covers your daily need of Vitamin A 79% more than Bamboo shoot.
  • Sweet potato has 8 times more Magnesium than Bamboo shoot. While Sweet potato has 25mg of Magnesium, Bamboo shoot has only 3mg.

These are the specific foods used in this comparison Sweet potato, raw, unprepared and Bamboo shoots, raw.

Infographic

Sweet potato vs Bamboo shoot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +22%
Contains more Calcium +130.8%
Contains more Magnesium +733.3%
Contains more Potassium +58.2%
Contains more Copper +25.8%
Contains more Zinc +266.7%
Contains more Phosphorus +25.5%
Contains less Sodium -92.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 19% 4% 48% 3% 64% 30% 26% 1%
Contains more Iron +22%
Contains more Calcium +130.8%
Contains more Magnesium +733.3%
Contains more Potassium +58.2%
Contains more Copper +25.8%
Contains more Zinc +266.7%
Contains more Phosphorus +25.5%
Contains less Sodium -92.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +70835%
Contains more Vitamin B5 +396.9%
Contains more Vitamin K +∞%
Contains more Folate +57.1%
Contains more Vitamin C +66.7%
Contains more Vitamin E +284.6%
Contains more Vitamin B1 +92.3%
Contains more Vitamin B2 +14.8%
Contains more Vitamin B6 +14.8%
Equal in Vitamin B3 - 0.6
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 2% 20% 0% 38% 17% 12% 10% 56% 0% 0% 6%
Contains more Vitamin A +70835%
Contains more Vitamin B5 +396.9%
Contains more Vitamin K +∞%
Contains more Folate +57.1%
Contains more Vitamin C +66.7%
Contains more Vitamin E +284.6%
Contains more Vitamin B1 +92.3%
Contains more Vitamin B2 +14.8%
Contains more Vitamin B6 +14.8%
Equal in Vitamin B3 - 0.6

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Sweet potato
14
Bamboo shoot
Mineral Summary Score
21
Sweet potato
24
Bamboo shoot

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Sweet potato
16%
Bamboo shoot
Carbohydrates
20%
Sweet potato
5%
Bamboo shoot
Fats
0%
Sweet potato
1%
Bamboo shoot

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sweet potato Bamboo shoot
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Bamboo shoot
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.051g)
Which food is lower in Sugar?
Bamboo shoot
Bamboo shoot is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 51mg)
Which food is lower in glycemic index?
Bamboo shoot
Bamboo shoot is lower in glycemic index (difference - 38)
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Sweet potato Bamboo shoot Opinion
Calories 86 27 Sweet potato
Protein 1.57 2.6 Bamboo shoot
Fats 0.05 0.3 Bamboo shoot
Vitamin C 2.4 4 Bamboo shoot
Carbs 20.12 5.2 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.61 0.5 Sweet potato
Calcium 30 13 Sweet potato
Potassium 337 533 Bamboo shoot
Magnesium 25 3 Sweet potato
Sugar 4.18 3 Bamboo shoot
Fiber 3 2.2 Sweet potato
Copper 0.151 0.19 Bamboo shoot
Zinc 0.3 1.1 Bamboo shoot
Starch 12.65 Sweet potato
Phosphorus 47 59 Bamboo shoot
Sodium 55 4 Bamboo shoot
Vitamin A 14187 20 Sweet potato
Vitamin E 0.26 1 Bamboo shoot
Vitamin D 0 0
Vitamin B1 0.078 0.15 Bamboo shoot
Vitamin B2 0.061 0.07 Bamboo shoot
Vitamin B3 0.557 0.6 Bamboo shoot
Vitamin B5 0.8 0.161 Sweet potato
Vitamin B6 0.209 0.24 Bamboo shoot
Vitamin B12 0 0
Vitamin K 1.8 0 Sweet potato
Folate 11 7 Sweet potato
Trans Fat 0 0
Saturated Fat 0.018 0.069 Sweet potato
Monounsaturated Fat 0.001 0.007 Bamboo shoot
Polyunsaturated fat 0.014 0.134 Bamboo shoot
Tryptophan 0.031 0.027 Sweet potato
Threonine 0.083 0.086 Bamboo shoot
Isoleucine 0.055 0.088 Bamboo shoot
Leucine 0.092 0.14 Bamboo shoot
Lysine 0.066 0.134 Bamboo shoot
Methionine 0.029 0.03 Bamboo shoot
Phenylalanine 0.089 0.09 Bamboo shoot
Valine 0.086 0.106 Bamboo shoot
Histidine 0.031 0.042 Bamboo shoot
Fructose 0.7 Sweet potato

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.