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Wafer vs. Bamboo shoots — In-Depth Nutrition Comparison

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Summary of differences between wafer and bamboo shoots

  • Wafer has more iron, copper, manganese, vitamin B2, vitamin B3, magnesium, and phosphorus; however, bamboo shoots are higher in vitamin B6.
  • Wafer covers your daily need for iron, 44% more than bamboo shoots.
  • Wafer has 145 times more sodium than bamboo shoots. While wafer has 580mg of sodium, bamboo shoots have only 4mg.
  • The glycemic index of wafer is higher.

These are the specific foods used in this comparison Cookies, chocolate wafers and Bamboo shoots, raw.

Infographic

Wafer vs Bamboo shoots 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wafer
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
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 +1666.7%
Contains more CalciumCalcium +138.5%
Contains more IronIron +702%
Contains more CopperCopper +143.7%
Contains more PhosphorusPhosphorus +123.7%
Contains more ManganeseManganese +165.6%
Contains more SeleniumSelenium +612.5%
Contains more PotassiumPotassium +153.8%
Contains less SodiumSodium -99.3%
~equal in Zinc ~1.1mg

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.
Wafer
9
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
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 AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +35.3%
Contains more Vitamin B2Vitamin B2 +280%
Contains more Vitamin B3Vitamin B3 +376.3%
Contains more Vitamin B5Vitamin B5 +136.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +571.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +38.9%
Contains more Vitamin B6Vitamin B6 +370.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 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 ProteinProtein +153.8%
Contains more FatsFats +4633.3%
Contains more CarbsCarbs +1298.1%
Contains more OtherOther +122.2%
Contains more WaterWater +1922.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 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 +69400%
Contains more Poly. FatPolyunsaturated fat +2999.3%
Contains less Sat. FatSaturated fat -98.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Bamboo shoots DV% diff.
Iron 4.01mg 0.5mg 44%
Copper 0.463mg 0.19mg 30%
Polyunsaturated fat 4.153g 0.134g 27%
Sodium 580mg 4mg 25%
Carbs 72.7g 5.2g 23%
Fats 14.2g 0.3g 21%
Calories 433kcal 27kcal 20%
Saturated fat 4.241g 0.069g 19%
Manganese 0.696mg 0.262mg 19%
Vitamin B6 0.051mg 0.24mg 15%
Vitamin B2 0.266mg 0.07mg 15%
Vitamin B3 2.858mg 0.6mg 14%
Magnesium 53mg 3mg 12%
Monounsaturated fat 4.865g 0.007g 12%
Folate 47µg 7µg 10%
Potassium 210mg 533mg 10%
Phosphorus 132mg 59mg 10%
Selenium 5.7µg 0.8µg 9%
Protein 6.6g 2.6g 8%
Fiber 3.4g 2.2g 5%
Vitamin B12 0.09µg 0µg 4%
Vitamin B5 0.381mg 0.161mg 4%
Vitamin B1 0.203mg 0.15mg 4%
Vitamin C 0mg 4mg 4%
Caffeine 10mg 0mg 3%
Choline 14.3mg 0mg 3%
Vitamin E 0.72mg 1mg 2%
Calcium 31mg 13mg 2%
Vitamin K 2.4µg 0µg 2%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 3g N/A
Sugar 37.43g 3g N/A
Zinc 1.09mg 1.1mg 0%
Vitamin A 3µg 1µg 0%
Tryptophan 0.096mg 0.027mg 0%
Threonine 0.22mg 0.086mg 0%
Isoleucine 0.261mg 0.088mg 0%
Leucine 0.447mg 0.14mg 0%
Lysine 0.281mg 0.134mg 0%
Methionine 0.105mg 0.03mg 0%
Phenylalanine 0.308mg 0.09mg 0%
Valine 0.323mg 0.106mg 0%
Histidine 0.128mg 0.042mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Bamboo shoots
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
21%
Wafer
13%
Bamboo shoots
Minerals Daily Need Coverage Score
65%
Wafer
23%
Bamboo shoots

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Bamboo shoots
Bamboo shoots is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Bamboo shoots
Bamboo shoots is lower in Sugar (difference - 34.43g)
Which food contains less Sodium?
Bamboo shoots
Bamboo shoots contains less Sodium (difference - 576mg)
Which food is lower in Saturated fat?
Bamboo shoots
Bamboo shoots is lower in Saturated fat (difference - 4.172g)
Which food is lower in glycemic index?
Bamboo shoots
Bamboo shoots is lower in glycemic index (difference - 29)
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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.