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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.

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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 Potassium +8783.3%
Contains more Copper +726.1%
Contains more Zinc +80.3%
Contains more Phosphorus +210.5%
Contains less Sodium -96.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 19% 4% 48% 3% 64% 30% 26% 1%
Contains more Calcium +46.2%
Contains more Magnesium +233.3%
Contains more Iron +25%
Contains more Potassium +8783.3%
Contains more Copper +726.1%
Contains more Zinc +80.3%
Contains more Phosphorus +210.5%
Contains less Sodium -96.4%

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 0% 0% 10% 26% 8% 8% 9% 0% 0% 4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 2% 20% 0% 38% 17% 12% 10% 56% 0% 0% 6%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
2%
Winter melon
16%
Bamboo shoot
Carbohydrates
3%
Winter melon
5%
Bamboo shoot
Fats
1%
Winter melon
1%
Bamboo shoot

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Winter melon
Winter melon contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Winter melon Bamboo shoot Opinion
Calories 13 27 Bamboo shoot
Protein 0.4 2.6 Bamboo shoot
Fats 0.2 0.3 Bamboo shoot
Vitamin C 13 4 Winter melon
Carbs 3 5.2 Bamboo shoot
Cholesterol 0 0
Vitamin D 0 0
Iron 0.4 0.5 Bamboo shoot
Calcium 19 13 Winter melon
Potassium 6 533 Bamboo shoot
Magnesium 10 3 Winter melon
Sugars 3 Winter melon
Fiber 2.9 2.2 Winter melon
Copper 0.023 0.19 Bamboo shoot
Zinc 0.61 1.1 Bamboo shoot
Starch
Phosphorus 19 59 Bamboo shoot
Sodium 111 4 Bamboo shoot
Vitamin A 0 20 Bamboo shoot
Vitamin E 1 Bamboo shoot
Vitamin D 0 0
Vitamin B1 0.04 0.15 Bamboo shoot
Vitamin B2 0.11 0.07 Winter melon
Vitamin B3 0.4 0.6 Bamboo shoot
Vitamin B5 0.133 0.161 Bamboo shoot
Vitamin B6 0.035 0.24 Bamboo shoot
Vitamin B12 0 0
Vitamin K 0 Bamboo shoot
Folate 5 7 Bamboo shoot
Trans Fat 0 0
Saturated Fat 0.016 0.069 Winter melon
Monounsaturated Fat 0.037 0.007 Winter melon
Polyunsaturated fat 0.087 0.134 Bamboo shoot
Tryptophan 0.002 0.027 Bamboo shoot
Threonine 0.086 Bamboo shoot
Isoleucine 0.088 Bamboo shoot
Leucine 0.14 Bamboo shoot
Lysine 0.009 0.134 Bamboo shoot
Methionine 0.003 0.03 Bamboo shoot
Phenylalanine 0.09 Bamboo shoot
Valine 0.106 Bamboo shoot
Histidine 0.042 Bamboo shoot
Fructose

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 of 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.