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Winter melon vs Bamboo shoot - In-Depth Nutrition Comparison

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How are Winter melon and Bamboo shoot different?

  • Winter melon is higher in Vitamin C, however Bamboo shoot is richer in Copper, Vitamin B6, Potassium, Vitamin B1, Manganese, and Phosphorus.
  • Daily need coverage for Copper from Bamboo shoot is 19% higher.
  • Winter melon contains 28 times more Sodium than Bamboo shoot. While Winter melon contains 111mg of Sodium, Bamboo shoot contains only 4mg.

Waxgourd, (chinese preserving melon), raw and Bamboo shoots, raw are the varieties used in this article.

Infographic

Winter melon vs Bamboo shoot infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +46.2%
Contains more Magnesium +233.3%
Contains more Iron +25%
Contains more Phosphorus +210.5%
Contains more Potassium +8783.3%
Contains less Sodium -96.4%
Contains more Zinc +80.3%
Contains more Copper +726.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 19% 3% 26% 48% 1% 30% 64%
Contains more Calcium +46.2%
Contains more Magnesium +233.3%
Contains more Iron +25%
Contains more Phosphorus +210.5%
Contains more Potassium +8783.3%
Contains less Sodium -96.4%
Contains more Zinc +80.3%
Contains more Copper +726.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +225%
Contains more Vitamin B2 +57.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +275%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +21.1%
Contains more Vitamin B6 +585.7%
Contains more Folate +40%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
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 C +225%
Contains more Vitamin B2 +57.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +275%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +21.1%
Contains more Vitamin B6 +585.7%
Contains more Folate +40%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Winter melon Bamboo shoot
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Winter melon Bamboo shoot Opinion
Net carbs 0.1g 3g Bamboo shoot
Protein 0.4g 2.6g Bamboo shoot
Fats 0.2g 0.3g Bamboo shoot
Carbs 3g 5.2g Bamboo shoot
Calories 13kcal 27kcal Bamboo shoot
Starch g g
Fructose g g
Sugar g 3g Winter melon
Fiber 2.9g 2.2g Winter melon
Calcium 19mg 13mg Winter melon
Iron 0.4mg 0.5mg Bamboo shoot
Magnesium 10mg 3mg Winter melon
Phosphorus 19mg 59mg Bamboo shoot
Potassium 6mg 533mg Bamboo shoot
Sodium 111mg 4mg Bamboo shoot
Zinc 0.61mg 1.1mg Bamboo shoot
Copper 0.023mg 0.19mg Bamboo shoot
Vitamin A 0IU 20IU Bamboo shoot
Vitamin E mg 1mg Bamboo shoot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 4mg Winter melon
Vitamin B1 0.04mg 0.15mg Bamboo shoot
Vitamin B2 0.11mg 0.07mg Winter melon
Vitamin B3 0.4mg 0.6mg Bamboo shoot
Vitamin B5 0.133mg 0.161mg Bamboo shoot
Vitamin B6 0.035mg 0.24mg Bamboo shoot
Folate 5µg 7µg Bamboo shoot
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Bamboo shoot
Tryptophan 0.002mg 0.027mg Bamboo shoot
Threonine mg 0.086mg Bamboo shoot
Isoleucine mg 0.088mg Bamboo shoot
Leucine mg 0.14mg Bamboo shoot
Lysine 0.009mg 0.134mg Bamboo shoot
Methionine 0.003mg 0.03mg Bamboo shoot
Phenylalanine mg 0.09mg Bamboo shoot
Valine mg 0.106mg Bamboo shoot
Histidine mg 0.042mg Bamboo shoot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.016g 0.069g Winter melon
Monounsaturated Fat 0.037g 0.007g Winter melon
Polyunsaturated fat 0.087g 0.134g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Bamboo shoot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
9
Winter melon
14
Bamboo shoot
Mineral Summary Score
9
Winter melon
24
Bamboo shoot

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
2%
Winter melon
16%
Bamboo shoot
Carbohydrates
3%
Winter melon
5%
Bamboo shoot
Fats
1%
Winter melon
1%
Bamboo shoot

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 3g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 107mg)
Which food is richer in vitamins?
Bamboo shoot
Bamboo shoot 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 ($)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.