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  6. White bread vs. Bamboo shoots

White bread vs. Bamboo shoots — In-Depth Nutrition Comparison

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A recap on differences between white bread and bamboo shoots

  • White bread is higher in iron, selenium, vitamin B1, vitamin B3, folate, vitamin B2, calcium, and manganese, yet bamboo shoots are higher in potassium.
  • White bread covers your daily iron needs 39% more than bamboo shoots.
  • White bread contains 123 times more sodium than bamboo shoots. While white bread contains 490mg of sodium, bamboo shoots contain only 4mg.
  • The glycemic index of bamboo shoots is lower.

Food varieties used in this article are Bread, white, commercially prepared (includes soft bread crumbs) and Bamboo shoots, raw.

Infographic

White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +666.7%
Contains more CalciumCalcium +1007.7%
Contains more IronIron +622%
Contains more PhosphorusPhosphorus +66.1%
Contains more ManganeseManganese +104.6%
Contains more SeleniumSelenium +2650%
Contains more PotassiumPotassium +323%
Contains more CopperCopper +88.1%
Contains more ZincZinc +48.6%
Contains less SodiumSodium -99.2%

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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 B1Vitamin B1 +255.3%
Contains more Vitamin B2Vitamin B2 +247.1%
Contains more Vitamin B3Vitamin B3 +696.7%
Contains more Vitamin B5Vitamin B5 +232.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1485.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +354.5%
Contains more Vitamin B6Vitamin B6 +175.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Bamboo shoots DV% diff.
Selenium 22µg 0.8µg 39%
Iron 3.61mg 0.5mg 39%
Vitamin B1 0.533mg 0.15mg 32%
Vitamin B3 4.78mg 0.6mg 26%
Folate 111µg 7µg 26%
Sodium 490mg 4mg 21%
Starch 37.17g 15%
Carbs 49.42g 5.2g 15%
Protein 8.85g 2.6g 13%
Vitamin B2 0.243mg 0.07mg 13%
Calcium 144mg 13mg 13%
Vitamin B6 0.087mg 0.24mg 12%
Manganese 0.536mg 0.262mg 12%
Calories 266kcal 27kcal 12%
Potassium 126mg 533mg 12%
Copper 0.101mg 0.19mg 10%
Polyunsaturated fat 1.602g 0.134g 10%
Vitamin B5 0.536mg 0.161mg 8%
Phosphorus 98mg 59mg 6%
Fats 3.33g 0.3g 5%
Vitamin E 0.22mg 1mg 5%
Magnesium 23mg 3mg 5%
Vitamin C 0mg 4mg 4%
Zinc 0.74mg 1.1mg 3%
Fructose 2.43g 3%
Choline 14.6mg 0mg 3%
Saturated fat 0.698g 0.069g 3%
Fiber 2.7g 2.2g 2%
Monounsaturated fat 0.599g 0.007g 1%
Net carbs 46.72g 3g N/A
Sugar 5.67g 3g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 0.2µg 0µg 0%
Trans fat 0.027g 0g N/A
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%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +240.4%
Contains more FatsFats +1010%
Contains more CarbsCarbs +850.4%
Contains more OtherOther +120%
Contains more WaterWater +149.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 more Mono. FatMonounsaturated fat +8457.1%
Contains more Poly. FatPolyunsaturated fat +1095.5%
Contains less Sat. FatSaturated fat -90.1%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.