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  6. Water chestnuts vs. Bamboo shoots

Water chestnuts vs. Bamboo shoots — In-Depth Nutrition Comparison

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The main differences between water chestnuts and bamboo shoots

  • Water chestnuts are richer in copper, vitamin B2, vitamin B6, choline, and vitamin B5, yet bamboo shoots are richer in iron and zinc.
  • Daily need coverage for copper for water chestnuts is 15% higher.

Food types used in this article are Waterchestnuts, chinese, (matai), raw and Bamboo shoots, raw.

Infographic

Water chestnuts 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 52% 2.3% 109% 14% 27% 1.8% 43% 3.8%
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 +633.3%
Contains more CopperCopper +71.6%
Contains more ManganeseManganese +26.3%
Contains more CalciumCalcium +18.2%
Contains more IronIron +733.3%
Contains more ZincZinc +120%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +14.3%
~equal in Potassium ~533mg
~equal in Phosphorus ~59mg

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.
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% 24% 0% 35% 46% 19% 29% 76% 0% 0.75% 12% 20%
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 EVitamin E +20%
Contains more Vitamin B2Vitamin B2 +185.7%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin B5Vitamin B5 +197.5%
Contains more Vitamin B6Vitamin B6 +36.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +128.6%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin C ~4mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.15mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Water chestnuts Bamboo shoots DV% diff.
Copper 0.326mg 0.19mg 15%
Vitamin B2 0.2mg 0.07mg 10%
Choline 36.2mg 0mg 7%
Vitamin B6 0.328mg 0.24mg 7%
Carbs 23.94g 5.2g 6%
Iron 0.06mg 0.5mg 6%
Vitamin B5 0.479mg 0.161mg 6%
Zinc 0.5mg 1.1mg 5%
Magnesium 22mg 3mg 5%
Calories 97kcal 27kcal 4%
Vitamin B3 1mg 0.6mg 3%
Manganese 0.331mg 0.262mg 3%
Fiber 3g 2.2g 3%
Potassium 584mg 533mg 2%
Folate 16µg 7µg 2%
Protein 1.4g 2.6g 2%
Polyunsaturated fat 0.043g 0.134g 1%
Vitamin B1 0.14mg 0.15mg 1%
Vitamin E 1.2mg 1mg 1%
Phosphorus 63mg 59mg 1%
Fats 0.1g 0.3g 0%
Vitamin C 4mg 4mg 0%
Net carbs 20.94g 3g N/A
Calcium 11mg 13mg 0%
Sugar 4.8g 3g N/A
Sodium 14mg 4mg 0%
Vitamin A 0µg 1µg 0%
Selenium 0.7µg 0.8µg 0%
Vitamin K 0.3µg 0µg 0%
Saturated fat 0.026g 0.069g 0%
Monounsaturated fat 0.002g 0.007g 0%
Tryptophan 0.027mg 0%
Threonine 0.086mg 0%
Isoleucine 0.088mg 0%
Leucine 0.14mg 0%
Lysine 0.134mg 0%
Methionine 0.03mg 0%
Phenylalanine 0.09mg 0%
Valine 0.106mg 0%
Histidine 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 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 CarbsCarbs +360.4%
Contains more OtherOther +22.2%
Contains more ProteinProtein +85.7%
Contains more FatsFats +200%
Contains more WaterWater +23.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 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 less Sat. FatSaturated fat -62.3%
Contains more Mono. FatMonounsaturated fat +250%
Contains more Poly. FatPolyunsaturated fat +211.6%

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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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.