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  6. Wax gourd vs. Bamboo shoots

Wax gourd vs. Bamboo shoots — In-Depth Nutrition Comparison

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Significant differences between Wax gourd and Bamboo shoots

  • Wax gourd has more Vitamin C, however, Bamboo shoots are richer in Copper, Vitamin B6, Potassium, Vitamin B1, Manganese, Vitamin E, Phosphorus, and Vitamin B2.
  • Bamboo shoots covers your daily Copper needs 19% more than Wax gourd.
  • Bamboo shoots have 3 times less Vitamin C than Wax gourd. Wax gourd has 10.5mg of Vitamin C, while Bamboo shoots have 4mg.

Specific food types used in this comparison are Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Bamboo shoots, raw.

Infographic

Wax gourd vs Bamboo shoots 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 0.44% 14% 7.3% 16% 7.3% 14% 7.3% 1.1%
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 +233.3%
Contains more CalciumCalcium +38.5%
Contains more PotassiumPotassium +10560%
Contains more IronIron +31.6%
Contains more CopperCopper +763.6%
Contains more ZincZinc +86.4%
Contains more PhosphorusPhosphorus +247.1%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +367.9%
Contains more SeleniumSelenium +300%

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 35% 0% 1.6% 0% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3% 2.7%
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% 1.2% 20% 0% 38% 16% 11% 9.7% 55% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +162.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B1Vitamin B1 +341.2%
Contains more Vitamin B2Vitamin B2 +6900%
Contains more Vitamin B3Vitamin B3 +56.3%
Contains more Vitamin B5Vitamin B5 +33.1%
Contains more Vitamin B6Vitamin B6 +650%
Contains more FolateFolate +75%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 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 +550%
Contains more FatsFats +50%
Contains more CarbsCarbs +71.1%
Contains more OtherOther +200%
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 26% 62%
Saturated Fat: Sat. Fat 0.016 g
Monounsaturated Fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.088 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 -76.8%
Contains more Mono. FatMonounsaturated Fat +428.6%
Contains more Poly. FatPolyunsaturated fat +52.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wax gourd Bamboo shoots Opinion
Calories 14kcal 27kcal Bamboo shoots
Protein 0.4g 2.6g Bamboo shoots
Fats 0.2g 0.3g Bamboo shoots
Vitamin C 10.5mg 4mg Wax gourd
Net carbs 2.04g 3g Bamboo shoots
Carbs 3.04g 5.2g Bamboo shoots
Magnesium 10mg 3mg Wax gourd
Calcium 18mg 13mg Wax gourd
Potassium 5mg 533mg Bamboo shoots
Iron 0.38mg 0.5mg Bamboo shoots
Sugar 1.18g 3g Wax gourd
Fiber 1g 2.2g Bamboo shoots
Copper 0.022mg 0.19mg Bamboo shoots
Zinc 0.59mg 1.1mg Bamboo shoots
Phosphorus 17mg 59mg Bamboo shoots
Sodium 107mg 4mg Bamboo shoots
Vitamin A 0IU 20IU Bamboo shoots
Vitamin A 0µg 1µg Bamboo shoots
Vitamin E 0.08mg 1mg Bamboo shoots
Manganese 0.056mg 0.262mg Bamboo shoots
Selenium 0.2µg 0.8µg Bamboo shoots
Vitamin B1 0.034mg 0.15mg Bamboo shoots
Vitamin B2 0.001mg 0.07mg Bamboo shoots
Vitamin B3 0.384mg 0.6mg Bamboo shoots
Vitamin B5 0.121mg 0.161mg Bamboo shoots
Vitamin B6 0.032mg 0.24mg Bamboo shoots
Vitamin K 2.8µg 0µg Wax gourd
Folate 4µg 7µg Bamboo shoots
Choline 4.9mg 0mg Wax gourd
Saturated Fat 0.016g 0.069g Wax gourd
Monounsaturated Fat 0.037g 0.007g Wax gourd
Polyunsaturated fat 0.088g 0.134g Bamboo shoots
Tryptophan 0.002mg 0.027mg Bamboo shoots
Threonine 0.086mg Bamboo shoots
Isoleucine 0.088mg Bamboo shoots
Leucine 0.14mg Bamboo shoots
Lysine 0.009mg 0.134mg Bamboo shoots
Methionine 0.003mg 0.03mg Bamboo shoots
Phenylalanine 0.09mg Bamboo shoots
Valine 0.106mg Bamboo shoots
Histidine 0.042mg Bamboo shoots

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd 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
6%
Wax gourd
13%
Bamboo shoots
Minerals Daily Need Coverage Score
8%
Wax gourd
23%
Bamboo shoots

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 1.82g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Bamboo shoots
Bamboo shoots contains less Sodium (difference - 103mg)
Which food is richer in minerals?
Bamboo shoots
Bamboo shoots is relatively richer in minerals
Which food is richer in vitamins?
Bamboo shoots
Bamboo shoots is relatively richer in vitamins
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 ($)

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. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/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.