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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 RAE, Vitamin B5, and Magnesium, however Bamboo shoot is higher in Zinc, Vitamin B1, and Potassium.
  • Sweet potato covers your daily need of Vitamin A RAE 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 Calcium +130.8%
Contains more Iron +22%
Contains more Magnesium +733.3%
Contains more Phosphorus +25.5%
Contains more Potassium +58.2%
Contains less Sodium -92.7%
Contains more Zinc +266.7%
Contains more Copper +25.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 19% 3% 26% 48% 1% 30% 64%
Contains more Calcium +130.8%
Contains more Iron +22%
Contains more Magnesium +733.3%
Contains more Phosphorus +25.5%
Contains more Potassium +58.2%
Contains less Sodium -92.7%
Contains more Zinc +266.7%
Contains more Copper +25.8%

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 Folate +57.1%
Contains more Vitamin K +∞%
Contains more Vitamin E +284.6%
Contains more Vitamin C +66.7%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
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 +70835%
Contains more Vitamin B5 +396.9%
Contains more Folate +57.1%
Contains more Vitamin K +∞%
Contains more Vitamin E +284.6%
Contains more Vitamin C +66.7%
Contains more Vitamin B1 +92.3%
Contains more Vitamin B2 +14.8%
Contains more Vitamin B6 +14.8%
Equal in Vitamin B3 - 0.6

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

All nutrients comparison - raw data values

Nutrient Sweet potato Bamboo shoot Opinion
Net carbs 17.12g 3g Sweet potato
Protein 1.57g 2.6g Bamboo shoot
Fats 0.05g 0.3g Bamboo shoot
Carbs 20.12g 5.2g Sweet potato
Calories 86kcal 27kcal Sweet potato
Starch 12.65g g Sweet potato
Fructose 0.7g g Sweet potato
Sugar 4.18g 3g Bamboo shoot
Fiber 3g 2.2g Sweet potato
Calcium 30mg 13mg Sweet potato
Iron 0.61mg 0.5mg Sweet potato
Magnesium 25mg 3mg Sweet potato
Phosphorus 47mg 59mg Bamboo shoot
Potassium 337mg 533mg Bamboo shoot
Sodium 55mg 4mg Bamboo shoot
Zinc 0.3mg 1.1mg Bamboo shoot
Copper 0.151mg 0.19mg Bamboo shoot
Vitamin A 14187IU 20IU Sweet potato
Vitamin E 0.26mg 1mg Bamboo shoot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.4mg 4mg Bamboo shoot
Vitamin B1 0.078mg 0.15mg Bamboo shoot
Vitamin B2 0.061mg 0.07mg Bamboo shoot
Vitamin B3 0.557mg 0.6mg Bamboo shoot
Vitamin B5 0.8mg 0.161mg Sweet potato
Vitamin B6 0.209mg 0.24mg Bamboo shoot
Folate 11µg 7µg Sweet potato
Vitamin B12 0µg 0µg
Vitamin K 1.8µg 0µg Sweet potato
Tryptophan 0.031mg 0.027mg Sweet potato
Threonine 0.083mg 0.086mg Bamboo shoot
Isoleucine 0.055mg 0.088mg Bamboo shoot
Leucine 0.092mg 0.14mg Bamboo shoot
Lysine 0.066mg 0.134mg Bamboo shoot
Methionine 0.029mg 0.03mg Bamboo shoot
Phenylalanine 0.089mg 0.09mg Bamboo shoot
Valine 0.086mg 0.106mg Bamboo shoot
Histidine 0.031mg 0.042mg Bamboo shoot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.018g 0.069g Sweet potato
Monounsaturated Fat 0.001g 0.007g Bamboo shoot
Polyunsaturated fat 0.014g 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

People also compare

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

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.

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.