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  6. Winter melon vs. Bamboo shoots

Winter melon vs. Bamboo shoots — In-Depth Nutrition Comparison

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How are Winter melon and Bamboo shoots different?

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

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

Infographic

Winter melon 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
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 +233.3%
Contains more CalciumCalcium +46.2%
Contains more PotassiumPotassium +8783.3%
Contains more IronIron +25%
Contains more CopperCopper +726.1%
Contains more ZincZinc +80.3%
Contains more PhosphorusPhosphorus +210.5%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +351.7%
Contains more SeleniumSelenium +300%

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 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 CVitamin C +225%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B3Vitamin B3 +50%
Contains more Vitamin B5Vitamin B5 +21.1%
Contains more Vitamin B6Vitamin B6 +585.7%
Contains more FolateFolate +40%
~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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 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 +550%
Contains more FatsFats +50%
Contains more CarbsCarbs +73.3%
Contains more OtherOther +200%
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 26% 62%
Saturated Fat: Sat. Fat 0.016 g
Monounsaturated Fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 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 less Sat. FatSaturated Fat -76.8%
Contains more Mono. FatMonounsaturated Fat +428.6%
Contains more Poly. FatPolyunsaturated fat +54%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winter melon Bamboo shoots Opinion
Calories 13kcal 27kcal Bamboo shoots
Protein 0.4g 2.6g Bamboo shoots
Fats 0.2g 0.3g Bamboo shoots
Vitamin C 13mg 4mg Winter melon
Net carbs 0.1g 3g Bamboo shoots
Carbs 3g 5.2g Bamboo shoots
Magnesium 10mg 3mg Winter melon
Calcium 19mg 13mg Winter melon
Potassium 6mg 533mg Bamboo shoots
Iron 0.4mg 0.5mg Bamboo shoots
Sugar 3g Winter melon
Fiber 2.9g 2.2g Winter melon
Copper 0.023mg 0.19mg Bamboo shoots
Zinc 0.61mg 1.1mg Bamboo shoots
Phosphorus 19mg 59mg Bamboo shoots
Sodium 111mg 4mg Bamboo shoots
Vitamin A 0IU 20IU Bamboo shoots
Vitamin A 0µg 1µg Bamboo shoots
Vitamin E 1mg Bamboo shoots
Manganese 0.058mg 0.262mg Bamboo shoots
Selenium 0.2µg 0.8µg Bamboo shoots
Vitamin B1 0.04mg 0.15mg Bamboo shoots
Vitamin B2 0.11mg 0.07mg Winter melon
Vitamin B3 0.4mg 0.6mg Bamboo shoots
Vitamin B5 0.133mg 0.161mg Bamboo shoots
Vitamin B6 0.035mg 0.24mg Bamboo shoots
Folate 5µg 7µg Bamboo shoots
Saturated Fat 0.016g 0.069g Winter melon
Monounsaturated Fat 0.037g 0.007g Winter melon
Polyunsaturated fat 0.087g 0.134g Bamboo shoots
Tryptophan 0.002mg 0.027mg Bamboo shoots
Threonine 0.086mg Bamboo shoots
Isoleucine 0.088mg Bamboo shoots
Leucine 0.14mg Bamboo shoots
Lysine 0.009mg 0.134mg Bamboo shoots
Methionine 0.003mg 0.03mg Bamboo shoots
Phenylalanine 0.09mg Bamboo shoots
Valine 0.106mg Bamboo shoots
Histidine 0.042mg Bamboo shoots

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Bamboo shoots
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
8%
Winter melon
13%
Bamboo shoots
Minerals Daily Need Coverage Score
8%
Winter melon
23%
Bamboo shoots

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 shoots
Bamboo shoots contains less Sodium (difference - 107mg)
Which food is richer in minerals?
Bamboo shoots
Bamboo shoots is relatively richer in minerals
Which food is richer in vitamins?
Bamboo shoots
Bamboo shoots 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 ($)

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