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Wakame vs Bamboo shoot - In-Depth Nutrition Comparison

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A recap on differences between Wakame and Bamboo shoot

  • Wakame is higher in Manganese, Folate, Magnesium, Iron, Calcium, Vitamin B2, and Vitamin B5, yet Bamboo shoot is higher in Vitamin B6, and Potassium.
  • Wakame covers your daily Manganese needs 49% more than Bamboo shoot.
  • Wakame contains 218 times more Sodium than Bamboo shoot. While Wakame contains 872mg of Sodium, Bamboo shoot contains only 4mg.

Food varieties used in this article are Seaweed, wakame, raw and Bamboo shoots, raw.

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Wakame 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
Wakame
5
:
Contains more Iron +336%
Contains more Calcium +1053.8%
Contains more Magnesium +3466.7%
Contains more Copper +49.5%
Contains more Phosphorus +35.6%
Contains more Potassium +966%
Contains more Zinc +189.5%
Contains less Sodium -99.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 19% 4% 48% 3% 64% 30% 26% 1%
Contains more Iron +336%
Contains more Calcium +1053.8%
Contains more Magnesium +3466.7%
Contains more Copper +49.5%
Contains more Phosphorus +35.6%
Contains more Potassium +966%
Contains more Zinc +189.5%
Contains less Sodium -99.5%

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
Wakame
6
:
Contains more Vitamin A +1700%
Contains more Vitamin B2 +228.6%
Contains more Vitamin B3 +166.7%
Contains more Vitamin B5 +332.9%
Contains more Vitamin K +∞%
Contains more Folate +2700%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +150%
Contains more Vitamin B6 +11900%
Equal in Vitamin E - 1
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 2% 20% 0% 38% 17% 12% 10% 56% 0% 0% 6%
Contains more Vitamin A +1700%
Contains more Vitamin B2 +228.6%
Contains more Vitamin B3 +166.7%
Contains more Vitamin B5 +332.9%
Contains more Vitamin K +∞%
Contains more Folate +2700%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +150%
Contains more Vitamin B6 +11900%
Equal in Vitamin E - 1

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
29
Wakame
14
Bamboo shoot
Mineral Summary Score
58
Wakame
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
18%
Wakame
16%
Bamboo shoot
Carbohydrates
9%
Wakame
5%
Bamboo shoot
Fats
3%
Wakame
1%
Bamboo shoot

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.
Wakame Bamboo shoot
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Bamboo shoot
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 2.35g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 868mg)
Which food is lower in Saturated Fat?
Bamboo shoot
Bamboo shoot is lower in Saturated Fat (difference - 0.061g)
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 ($)
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.

All nutrients comparison - raw data values

Nutrient Wakame Bamboo shoot Opinion
Calories 45 27 Wakame
Protein 3.03 2.6 Wakame
Fats 0.64 0.3 Wakame
Vitamin C 3 4 Bamboo shoot
Carbs 9.14 5.2 Wakame
Cholesterol 0 0
Vitamin D 0 0
Iron 2.18 0.5 Wakame
Calcium 150 13 Wakame
Potassium 50 533 Bamboo shoot
Magnesium 107 3 Wakame
Sugar 0.65 3 Wakame
Fiber 0.5 2.2 Bamboo shoot
Copper 0.284 0.19 Wakame
Zinc 0.38 1.1 Bamboo shoot
Starch
Phosphorus 80 59 Wakame
Sodium 872 4 Bamboo shoot
Vitamin A 360 20 Wakame
Vitamin E 1 1
Vitamin D 0 0
Vitamin B1 0.06 0.15 Bamboo shoot
Vitamin B2 0.23 0.07 Wakame
Vitamin B3 1.6 0.6 Wakame
Vitamin B5 0.697 0.161 Wakame
Vitamin B6 0.002 0.24 Bamboo shoot
Vitamin B12 0 0
Vitamin K 5.3 0 Wakame
Folate 196 7 Wakame
Trans Fat 0 0
Saturated Fat 0.13 0.069 Bamboo shoot
Monounsaturated Fat 0.058 0.007 Wakame
Polyunsaturated fat 0.218 0.134 Wakame
Tryptophan 0.035 0.027 Wakame
Threonine 0.165 0.086 Wakame
Isoleucine 0.087 0.088 Bamboo shoot
Leucine 0.257 0.14 Wakame
Lysine 0.112 0.134 Bamboo shoot
Methionine 0.063 0.03 Wakame
Phenylalanine 0.112 0.09 Wakame
Valine 0.209 0.106 Wakame
Histidine 0.015 0.042 Bamboo shoot
Fructose

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.