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  6. Winged bean vs. Bamboo shoots

Winged bean vs. Bamboo shoots — In-Depth Nutrition Comparison

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A recap on differences between Winged bean and Bamboo shoots

  • Winged bean is higher in Copper, Vitamin B1, Iron, Manganese, Vitamin B3, Vitamin B2, and Magnesium, yet Bamboo shoots are higher in Vitamin B6.
  • Winged bean covers your daily Copper needs 133% more than Bamboo shoots.
  • Winged bean contains 8 times more Magnesium than Bamboo shoots. While Winged bean contains 24mg of Magnesium, Bamboo shoots contain only 3mg.

Food varieties used in this article are Winged bean tuber, raw and Bamboo shoots, raw.

Infographic

Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 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 +700%
Contains more CalciumCalcium +130.8%
Contains more IronIron +300%
Contains more CopperCopper +629.5%
Contains more ZincZinc +26.4%
Contains more ManganeseManganese +103.1%
Contains more PhosphorusPhosphorus +31.1%
Contains less SodiumSodium -88.6%
Contains more SeleniumSelenium +14.3%
~equal in Potassium ~533mg

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% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
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 B1Vitamin B1 +152.7%
Contains more Vitamin B2Vitamin B2 +112.9%
Contains more Vitamin B3Vitamin B3 +173.3%
Contains more FolateFolate +171.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +38.8%
Contains more Vitamin B6Vitamin B6 +220%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 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 +346.2%
Contains more FatsFats +200%
Contains more CarbsCarbs +440.4%
Contains more OtherOther +122.2%
Contains more WaterWater +58.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated Fat: Sat. Fat 0.222 g
Monounsaturated Fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 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 +3242.9%
Contains more Poly. FatPolyunsaturated fat +29.9%
Contains less Sat. FatSaturated Fat -68.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winged bean Bamboo shoots Opinion
Calories 148kcal 27kcal Winged bean
Protein 11.6g 2.6g Winged bean
Fats 0.9g 0.3g Winged bean
Vitamin C 0mg 4mg Bamboo shoots
Net carbs 28.1g 3g Winged bean
Carbs 28.1g 5.2g Winged bean
Magnesium 24mg 3mg Winged bean
Calcium 30mg 13mg Winged bean
Potassium 586mg 533mg Winged bean
Iron 2mg 0.5mg Winged bean
Sugar 3g Winged bean
Fiber 2.2g Bamboo shoots
Copper 1.386mg 0.19mg Winged bean
Zinc 1.39mg 1.1mg Winged bean
Phosphorus 45mg 59mg Bamboo shoots
Sodium 35mg 4mg Bamboo shoots
Vitamin A 0IU 20IU Bamboo shoots
Vitamin A 0µg 1µg Bamboo shoots
Vitamin E 1mg Bamboo shoots
Manganese 0.532mg 0.262mg Winged bean
Selenium 0.7µg 0.8µg Bamboo shoots
Vitamin B1 0.379mg 0.15mg Winged bean
Vitamin B2 0.149mg 0.07mg Winged bean
Vitamin B3 1.64mg 0.6mg Winged bean
Vitamin B5 0.116mg 0.161mg Bamboo shoots
Vitamin B6 0.075mg 0.24mg Bamboo shoots
Folate 19µg 7µg Winged bean
Saturated Fat 0.222g 0.069g Bamboo shoots
Monounsaturated Fat 0.234g 0.007g Winged bean
Polyunsaturated fat 0.174g 0.134g Winged bean
Tryptophan 0.252mg 0.027mg Winged bean
Threonine 0.451mg 0.086mg Winged bean
Isoleucine 0.425mg 0.088mg Winged bean
Leucine 0.64mg 0.14mg Winged bean
Lysine 0.592mg 0.134mg Winged bean
Methionine 0.143mg 0.03mg Winged bean
Phenylalanine 0.451mg 0.09mg Winged bean
Valine 0.599mg 0.106mg Winged bean
Histidine 0.241mg 0.042mg Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Bamboo shoots
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
15%
Winged bean
13%
Bamboo shoots
Minerals Daily Need Coverage Score
75%
Winged bean
23%
Bamboo shoots

Comparison summary

Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 3g)
Which food contains less Sodium?
Bamboo shoots
Bamboo shoots contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Bamboo shoots
Bamboo shoots is lower in Saturated Fat (difference - 0.153g)
Which food is cheaper?
Bamboo shoots
Bamboo shoots is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.