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  6. Tofu vs. Bamboo shoots

Tofu vs. Bamboo shoots — In-Depth Nutrition Comparison

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Summary of differences between tofu and bamboo shoots

  • Tofu has more iron, calcium, manganese, selenium, and magnesium; however, bamboo shoots are higher in vitamin B6, potassium, fiber, vitamin E, and vitamin B1.
  • Tofu covers your daily need for iron, 61% more than bamboo shoots.
  • Tofu has 27 times more calcium than bamboo shoots. While tofu has 350mg of calcium, bamboo shoots have only 13mg.
  • The glycemic index of bamboo shoots is higher.

These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Bamboo shoots, raw.

Infographic

Tofu 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.
Tofu
Tofu
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
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 +900%
Contains more CalciumCalcium +2592.3%
Contains more IronIron +972%
Contains more PhosphorusPhosphorus +64.4%
Contains more ManganeseManganese +130.9%
Contains more SeleniumSelenium +1012.5%
Contains more PotassiumPotassium +340.5%
Contains more ZincZinc +37.5%
Contains less SodiumSodium -42.9%
~equal in Copper ~0.19mg

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.
Tofu
Tofu
3
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
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 KVitamin K +∞%
Contains more FolateFolate +114.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3900%
Contains more Vitamin EVitamin E +9900%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more Vitamin B2Vitamin B2 +34.6%
Contains more Vitamin B3Vitamin B3 +207.7%
Contains more Vitamin B5Vitamin B5 +136.8%
Contains more Vitamin B6Vitamin B6 +410.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Bamboo shoots DV% diff.
Iron 5.36mg 0.5mg 61%
Calcium 350mg 13mg 34%
Polyunsaturated fat 2.699g 0.134g 17%
Vitamin B6 0.047mg 0.24mg 15%
Selenium 8.9µg 0.8µg 15%
Manganese 0.605mg 0.262mg 15%
Potassium 121mg 533mg 12%
Protein 8.08g 2.6g 11%
Fiber 0.3g 2.2g 8%
Vitamin E 0.01mg 1mg 7%
Fats 4.78g 0.3g 7%
Magnesium 30mg 3mg 6%
Vitamin B1 0.081mg 0.15mg 6%
Choline 28.8mg 0mg 5%
Phosphorus 97mg 59mg 5%
Vitamin C 0.1mg 4mg 4%
Saturated fat 0.691g 0.069g 3%
Vitamin B3 0.195mg 0.6mg 3%
Zinc 0.8mg 1.1mg 3%
Monounsaturated fat 1.056g 0.007g 3%
Folate 15µg 7µg 2%
Vitamin K 2.4µg 0µg 2%
Calories 76kcal 27kcal 2%
Vitamin B5 0.068mg 0.161mg 2%
Vitamin B2 0.052mg 0.07mg 1%
Carbs 1.87g 5.2g 1%
Net carbs 1.57g 3g N/A
Sugar 0.62g 3g N/A
Copper 0.193mg 0.19mg 0%
Sodium 7mg 4mg 0%
Vitamin A 1µg 0%
Tryptophan 0.12mg 0.027mg 0%
Threonine 0.402mg 0.086mg 0%
Isoleucine 0.435mg 0.088mg 0%
Leucine 0.713mg 0.14mg 0%
Lysine 0.452mg 0.134mg 0%
Methionine 0.108mg 0.03mg 0%
Phenylalanine 0.428mg 0.09mg 0%
Valine 0.446mg 0.106mg 0%
Histidine 0.221mg 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 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 +210.8%
Contains more FatsFats +1493.3%
Contains more CarbsCarbs +178.1%
Contains more OtherOther +25%
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 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 +14985.7%
Contains more Poly. FatPolyunsaturated fat +1914.2%
Contains less Sat. FatSaturated fat -90%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.