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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.

Infographic

Wakame 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1053.8%
Contains more Iron +336%
Contains more Magnesium +3466.7%
Contains more Phosphorus +35.6%
Contains more Copper +49.5%
Contains more Potassium +966%
Contains less Sodium -99.5%
Contains more Zinc +189.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 19% 3% 26% 48% 1% 30% 64%
Contains more Calcium +1053.8%
Contains more Iron +336%
Contains more Magnesium +3466.7%
Contains more Phosphorus +35.6%
Contains more Copper +49.5%
Contains more Potassium +966%
Contains less Sodium -99.5%
Contains more Zinc +189.5%

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

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

All nutrients comparison - raw data values

Nutrient Wakame Bamboo shoot Opinion
Net carbs 8.64g 3g Wakame
Protein 3.03g 2.6g Wakame
Fats 0.64g 0.3g Wakame
Carbs 9.14g 5.2g Wakame
Calories 45kcal 27kcal Wakame
Starch g g
Fructose g g
Sugar 0.65g 3g Wakame
Fiber 0.5g 2.2g Bamboo shoot
Calcium 150mg 13mg Wakame
Iron 2.18mg 0.5mg Wakame
Magnesium 107mg 3mg Wakame
Phosphorus 80mg 59mg Wakame
Potassium 50mg 533mg Bamboo shoot
Sodium 872mg 4mg Bamboo shoot
Zinc 0.38mg 1.1mg Bamboo shoot
Copper 0.284mg 0.19mg Wakame
Vitamin A 360IU 20IU Wakame
Vitamin E 1mg 1mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 4mg Bamboo shoot
Vitamin B1 0.06mg 0.15mg Bamboo shoot
Vitamin B2 0.23mg 0.07mg Wakame
Vitamin B3 1.6mg 0.6mg Wakame
Vitamin B5 0.697mg 0.161mg Wakame
Vitamin B6 0.002mg 0.24mg Bamboo shoot
Folate 196µg 7µg Wakame
Vitamin B12 0µg 0µg
Vitamin K 5.3µg 0µg Wakame
Tryptophan 0.035mg 0.027mg Wakame
Threonine 0.165mg 0.086mg Wakame
Isoleucine 0.087mg 0.088mg Bamboo shoot
Leucine 0.257mg 0.14mg Wakame
Lysine 0.112mg 0.134mg Bamboo shoot
Methionine 0.063mg 0.03mg Wakame
Phenylalanine 0.112mg 0.09mg Wakame
Valine 0.209mg 0.106mg Wakame
Histidine 0.015mg 0.042mg Bamboo shoot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.069g Bamboo shoot
Monounsaturated Fat 0.058g 0.007g Wakame
Polyunsaturated fat 0.218g 0.134g Wakame

Which food is preferable for your diet?

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

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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

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.

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.