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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% 0.33% 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

All nutrients comparison - raw data values

Nutrient Winged bean Bamboo shoots DV% diff.
Copper 1.386mg 0.19mg 133%
Vitamin B1 0.379mg 0.15mg 19%
Iron 2mg 0.5mg 19%
Protein 11.6g 2.6g 18%
Vitamin B6 0.075mg 0.24mg 13%
Manganese 0.532mg 0.262mg 12%
Fiber 2.2g 9%
Carbs 28.1g 5.2g 8%
Vitamin E 1mg 7%
Vitamin B3 1.64mg 0.6mg 7%
Calories 148kcal 27kcal 6%
Vitamin B2 0.149mg 0.07mg 6%
Magnesium 24mg 3mg 5%
Vitamin C 0mg 4mg 4%
Folate 19µg 7µg 3%
Zinc 1.39mg 1.1mg 3%
Phosphorus 45mg 59mg 2%
Potassium 586mg 533mg 2%
Calcium 30mg 13mg 2%
Sodium 35mg 4mg 1%
Monounsaturated fat 0.234g 0.007g 1%
Vitamin B5 0.116mg 0.161mg 1%
Fats 0.9g 0.3g 1%
Saturated fat 0.222g 0.069g 1%
Net carbs 28.1g 3g N/A
Sugar 3g N/A
Vitamin A 0µg 1µg 0%
Selenium 0.7µg 0.8µg 0%
Polyunsaturated fat 0.174g 0.134g 0%
Tryptophan 0.252mg 0.027mg 0%
Threonine 0.451mg 0.086mg 0%
Isoleucine 0.425mg 0.088mg 0%
Leucine 0.64mg 0.14mg 0%
Lysine 0.592mg 0.134mg 0%
Methionine 0.143mg 0.03mg 0%
Phenylalanine 0.451mg 0.09mg 0%
Valine 0.599mg 0.106mg 0%
Histidine 0.241mg 0.042mg 0%

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%

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.