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  6. Sweet potato vs. Bamboo shoot

Sweet potato vs. Bamboo shoot — In-Depth Nutrition Comparison

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The main differences between Sweet potato and Bamboo shoot

  • Sweet potato is richer in Vitamin A RAE, Vitamin C, Vitamin B5, Manganese, Magnesium, and Vitamin B3, yet Bamboo shoot is richer in Zinc.
  • Daily need coverage for Vitamin A RAE from Sweet potato is 107% higher.

Food types used in this article are Sweet potato, cooked, baked in skin, flesh, without salt and Bamboo shoots, raw.

Infographic

Sweet potato 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.
Sweet potato
Sweet potato
4
:
6
Bamboo shoot
Bamboo shoot
Contains more Calcium +192.3%
Contains more Iron +38%
Contains more Magnesium +800%
Contains more Manganese +89.7%
Contains more Potassium +12.2%
Contains less Sodium -88.9%
Contains more Zinc +243.8%
Contains more Copper +18%
Contains more Selenium +300%
Equal in Phosphorus - 59
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
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 +192.3%
Contains more Iron +38%
Contains more Magnesium +800%
Contains more Manganese +89.7%
Contains more Potassium +12.2%
Contains less Sodium -88.9%
Contains more Zinc +243.8%
Contains more Copper +18%
Contains more Selenium +300%
Equal in Phosphorus - 59

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.
Sweet potato
Sweet potato
7
:
3
Bamboo shoot
Bamboo shoot
Contains more Vitamin A +95990%
Contains more Vitamin C +390%
Contains more Vitamin B2 +51.4%
Contains more Vitamin B3 +147.8%
Contains more Vitamin B5 +449.1%
Contains more Vitamin B6 +19.2%
Contains more Vitamin K +∞%
Contains more Vitamin E +40.8%
Contains more Vitamin B1 +40.2%
Contains more Folate +16.7%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
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 A +95990%
Contains more Vitamin C +390%
Contains more Vitamin B2 +51.4%
Contains more Vitamin B3 +147.8%
Contains more Vitamin B5 +449.1%
Contains more Vitamin B6 +19.2%
Contains more Vitamin K +∞%
Contains more Vitamin E +40.8%
Contains more Vitamin B1 +40.2%
Contains more Folate +16.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
2
:
3
Bamboo shoot
Bamboo shoot
Contains more Carbs +298.3%
Contains more Other +50%
Contains more Protein +29.4%
Contains more Fats +100%
Contains more Water +20.1%
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 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 Carbs +298.3%
Contains more Other +50%
Contains more Protein +29.4%
Contains more Fats +100%
Contains more Water +20.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Bamboo shoot
Bamboo shoot
Contains less Saturated Fat -24.6%
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +45.7%
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Bamboo shoot
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Contains less Saturated Fat -24.6%
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +45.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato Bamboo shoot
Lower in Saturated Fat ok
Rich in vitamins 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

All nutrients comparison - raw data values

Nutrient Sweet potato Bamboo shoot Opinion
Net carbs 17.41g 3g Sweet potato
Protein 2.01g 2.6g Bamboo shoot
Fats 0.15g 0.3g Bamboo shoot
Carbs 20.71g 5.2g Sweet potato
Calories 90kcal 27kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g 3g Bamboo shoot
Fiber 3.3g 2.2g Sweet potato
Calcium 38mg 13mg Sweet potato
Iron 0.69mg 0.5mg Sweet potato
Magnesium 27mg 3mg Sweet potato
Phosphorus 54mg 59mg Bamboo shoot
Potassium 475mg 533mg Bamboo shoot
Sodium 36mg 4mg Bamboo shoot
Zinc 0.32mg 1.1mg Bamboo shoot
Copper 0.161mg 0.19mg Bamboo shoot
Manganese 0.497mg 0.262mg Sweet potato
Selenium 0.2µg 0.8µg Bamboo shoot
Vitamin A 19218IU 20IU Sweet potato
Vitamin A RAE 961µg 1µg Sweet potato
Vitamin E 0.71mg 1mg Bamboo shoot
Vitamin C 19.6mg 4mg Sweet potato
Vitamin B1 0.107mg 0.15mg Bamboo shoot
Vitamin B2 0.106mg 0.07mg Sweet potato
Vitamin B3 1.487mg 0.6mg Sweet potato
Vitamin B5 0.884mg 0.161mg Sweet potato
Vitamin B6 0.286mg 0.24mg Sweet potato
Folate 6µg 7µg Bamboo shoot
Vitamin K 2.3µg 0µg Sweet potato
Tryptophan 0.04mg 0.027mg Sweet potato
Threonine 0.107mg 0.086mg Sweet potato
Isoleucine 0.07mg 0.088mg Bamboo shoot
Leucine 0.118mg 0.14mg Bamboo shoot
Lysine 0.084mg 0.134mg Bamboo shoot
Methionine 0.037mg 0.03mg Sweet potato
Phenylalanine 0.114mg 0.09mg Sweet potato
Valine 0.11mg 0.106mg Sweet potato
Histidine 0.039mg 0.042mg Bamboo shoot
Saturated Fat 0.052g 0.069g Sweet potato
Monounsaturated Fat 0.002g 0.007g Bamboo shoot
Polyunsaturated fat 0.092g 0.134g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato 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
120%
Sweet potato
14%
Bamboo shoot
Minerals Daily Need Coverage Score
25%
Sweet potato
23%
Bamboo shoot

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.017g)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Bamboo shoot
Bamboo shoot is lower in Sugar (difference - 3.48g)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 32mg)
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.

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.