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Taro vs. Bamboo shoot — In-Depth Nutrition Comparison

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The main differences between Taro and Bamboo shoot

  • Taro is richer in Vitamin E , Fiber, Magnesium, and Manganese, yet Bamboo shoot is richer in Zinc.

Food types used in this article are Taro, raw and Bamboo shoots, raw.

Infographic

Taro 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.
Contains more Calcium +230.8%
Contains more Magnesium +1000%
Contains more Phosphorus +42.4%
Contains more Potassium +10.9%
Contains more Manganese +46.2%
Contains less Sodium -63.6%
Contains more Zinc +378.3%
Contains more Copper +10.5%
Contains more Selenium +14.3%
Equal in Iron - 0.5
Equal in Potassium - 533
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 21% 24% 36% 53% 2% 7% 58% 50% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Contains more Calcium +230.8%
Contains more Magnesium +1000%
Contains more Phosphorus +42.4%
Contains more Potassium +10.9%
Contains more Manganese +46.2%
Contains less Sodium -63.6%
Contains more Zinc +378.3%
Contains more Copper +10.5%
Contains more Selenium +14.3%
Equal in Iron - 0.5
Equal in Potassium - 533

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.
Taro
8
:
Contains more Vitamin A +280%
Contains more Vitamin E +138%
Contains more Vitamin C +12.5%
Contains more Vitamin B5 +88.2%
Contains more Vitamin B6 +17.9%
Contains more Folate +214.3%
Contains more Choline +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B2 +180%
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 Choline Vitamin K 5% 48% 0% 15% 24% 6% 12% 19% 66% 17% 0% 10% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 20% 0% 14% 38% 17% 12% 10% 56% 6% 0% 0% 0%
Contains more Vitamin A +280%
Contains more Vitamin E +138%
Contains more Vitamin C +12.5%
Contains more Vitamin B5 +88.2%
Contains more Vitamin B6 +17.9%
Contains more Folate +214.3%
Contains more Choline +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B2 +180%
Equal in Vitamin B3 - 0.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +408.8%
Contains more Other +33.3%
Contains more Protein +73.3%
Contains more Fats +50%
Contains more Water +28.8%
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 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 Carbs +408.8%
Contains more Other +33.3%
Contains more Protein +73.3%
Contains more Fats +50%
Contains more Water +28.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -40.6%
Contains more Monounsaturated Fat +128.6%
Contains more Polyunsaturated fat +61.4%
29% 11% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.083 g
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Contains less Saturated Fat -40.6%
Contains more Monounsaturated Fat +128.6%
Contains more Polyunsaturated fat +61.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Taro Bamboo shoot
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Taro Bamboo shoot Opinion
Net carbs 22.36g 3g Taro
Protein 1.5g 2.6g Bamboo shoot
Fats 0.2g 0.3g Bamboo shoot
Carbs 26.46g 5.2g Taro
Calories 112kcal 27kcal Taro
Sugar 0.4g 3g Taro
Fiber 4.1g 2.2g Taro
Calcium 43mg 13mg Taro
Iron 0.55mg 0.5mg Taro
Magnesium 33mg 3mg Taro
Phosphorus 84mg 59mg Taro
Potassium 591mg 533mg Taro
Sodium 11mg 4mg Bamboo shoot
Zinc 0.23mg 1.1mg Bamboo shoot
Copper 0.172mg 0.19mg Bamboo shoot
Manganese 0.383mg 0.262mg Taro
Selenium 0.7µg 0.8µg Bamboo shoot
Vitamin A 76IU 20IU Taro
Vitamin A RAE 4µg 1µg Taro
Vitamin E 2.38mg 1mg Taro
Vitamin C 4.5mg 4mg Taro
Vitamin B1 0.095mg 0.15mg Bamboo shoot
Vitamin B2 0.025mg 0.07mg Bamboo shoot
Vitamin B3 0.6mg 0.6mg
Vitamin B5 0.303mg 0.161mg Taro
Vitamin B6 0.283mg 0.24mg Taro
Folate 22µg 7µg Taro
Choline 17.3mg 0mg Taro
Vitamin K 1µg 0µg Taro
Tryptophan 0.023mg 0.027mg Bamboo shoot
Threonine 0.069mg 0.086mg Bamboo shoot
Isoleucine 0.054mg 0.088mg Bamboo shoot
Leucine 0.111mg 0.14mg Bamboo shoot
Lysine 0.067mg 0.134mg Bamboo shoot
Methionine 0.02mg 0.03mg Bamboo shoot
Phenylalanine 0.082mg 0.09mg Bamboo shoot
Valine 0.082mg 0.106mg Bamboo shoot
Histidine 0.034mg 0.042mg Bamboo shoot
Saturated Fat 0.041g 0.069g Taro
Monounsaturated Fat 0.016g 0.007g Taro
Polyunsaturated fat 0.083g 0.134g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taro 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
17%
Taro
13%
Bamboo shoot
Minerals Daily Need Coverage Score
26%
Taro
23%
Bamboo shoot

Comparison summary

Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 2.6g)
Which food is lower in Saturated Fat?
Taro
Taro is lower in Saturated Fat (difference - 0.028g)
Which food is richer in minerals?
Taro
Taro is relatively richer in minerals
Which food is richer in vitamins?
Taro
Taro is relatively richer in vitamins
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Bamboo shoot
Bamboo shoot is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.