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  6. Water chestnuts vs. Bamboo shoot

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

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The main differences between Water chestnuts and Bamboo shoot

  • Water chestnuts are richer in Copper, Vitamin B2, Vitamin B6, Choline, and Vitamin B5, yet Bamboo shoot is richer in Iron, and Zinc.
  • Daily need coverage for Copper from 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 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Water chestnuts
Water chestnuts
5
:
5
Bamboo shoot
Bamboo shoot
Contains more Magnesium +633.3%
Contains more Copper +71.6%
Contains more Manganese +26.3%
Contains more Calcium +18.2%
Contains more Iron +733.3%
Contains less Sodium -71.4%
Contains more Zinc +120%
Contains more Selenium +14.3%
Equal in Phosphorus - 59
Equal in Potassium - 533
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Bamboo shoot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Contains more Magnesium +633.3%
Contains more Copper +71.6%
Contains more Manganese +26.3%
Contains more Calcium +18.2%
Contains more Iron +733.3%
Contains less Sodium -71.4%
Contains more Zinc +120%
Contains more Selenium +14.3%
Equal in Phosphorus - 59
Equal in Potassium - 533

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.
Water chestnuts
Water chestnuts
7
:
2
Bamboo shoot
Bamboo shoot
Contains more Vitamin E +20%
Contains more Vitamin B2 +185.7%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B5 +197.5%
Contains more Vitamin B6 +36.7%
Contains more Folate +128.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Equal in Vitamin C - 4
Equal in Vitamin B1 - 0.15
Water chestnuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 24% 0% 14% 35% 47% 19% 29% 76% 12% 0% 1%
Bamboo shoot
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 E +20%
Contains more Vitamin B2 +185.7%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B5 +197.5%
Contains more Vitamin B6 +36.7%
Contains more Folate +128.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Equal in Vitamin C - 4
Equal in Vitamin B1 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Water chestnuts
Water chestnuts
2
:
3
Bamboo shoot
Bamboo shoot
Contains more Carbs +360.4%
Contains more Other +22.2%
Contains more Protein +85.7%
Contains more Fats +200%
Contains more Water +23.9%
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Bamboo shoot
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Contains more Carbs +360.4%
Contains more Other +22.2%
Contains more Protein +85.7%
Contains more Fats +200%
Contains more Water +23.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Water chestnuts
Water chestnuts
1
:
2
Bamboo shoot
Bamboo shoot
Contains less Saturated Fat -62.3%
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +211.6%
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Bamboo shoot
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Contains less Saturated Fat -62.3%
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +211.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Water chestnuts Bamboo shoot Opinion
Net carbs 20.94g 3g Water chestnuts
Protein 1.4g 2.6g Bamboo shoot
Fats 0.1g 0.3g Bamboo shoot
Carbs 23.94g 5.2g Water chestnuts
Calories 97kcal 27kcal Water chestnuts
Sugar 4.8g 3g Bamboo shoot
Fiber 3g 2.2g Water chestnuts
Calcium 11mg 13mg Bamboo shoot
Iron 0.06mg 0.5mg Bamboo shoot
Magnesium 22mg 3mg Water chestnuts
Phosphorus 63mg 59mg Water chestnuts
Potassium 584mg 533mg Water chestnuts
Sodium 14mg 4mg Bamboo shoot
Zinc 0.5mg 1.1mg Bamboo shoot
Copper 0.326mg 0.19mg Water chestnuts
Manganese 0.331mg 0.262mg Water chestnuts
Selenium 0.7µg 0.8µg Bamboo shoot
Vitamin A 0IU 20IU Bamboo shoot
Vitamin A RAE 0µg 1µg Bamboo shoot
Vitamin E 1.2mg 1mg Water chestnuts
Vitamin C 4mg 4mg
Vitamin B1 0.14mg 0.15mg Bamboo shoot
Vitamin B2 0.2mg 0.07mg Water chestnuts
Vitamin B3 1mg 0.6mg Water chestnuts
Vitamin B5 0.479mg 0.161mg Water chestnuts
Vitamin B6 0.328mg 0.24mg Water chestnuts
Folate 16µg 7µg Water chestnuts
Vitamin K 0.3µg 0µg Water chestnuts
Tryptophan 0.027mg Bamboo shoot
Threonine 0.086mg Bamboo shoot
Isoleucine 0.088mg Bamboo shoot
Leucine 0.14mg Bamboo shoot
Lysine 0.134mg Bamboo shoot
Methionine 0.03mg Bamboo shoot
Phenylalanine 0.09mg Bamboo shoot
Valine 0.106mg Bamboo shoot
Histidine 0.042mg Bamboo shoot
Saturated Fat 0.026g 0.069g Water chestnuts
Monounsaturated Fat 0.002g 0.007g Bamboo shoot
Polyunsaturated fat 0.043g 0.134g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Water chestnuts Bamboo shoot
Low Fats diet ok
Low Carbs diet ok
Low Calories 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%
Water chestnuts
14%
Bamboo shoot
Minerals Daily Need Coverage Score
27%
Water chestnuts
23%
Bamboo shoot

Comparison summary

Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.043g)
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Water chestnuts
Water chestnuts is relatively richer in vitamins
Which food is lower in Sugar?
Bamboo shoot
Bamboo shoot is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 10mg)
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 minerals?
?
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

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 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.