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  6. Winter squash vs. Bamboo shoots

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

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Significant differences between winter squash and bamboo shoots

  • Winter squash has more vitamin A and vitamin C; however, bamboo shoots are richer in copper, vitamin B1, potassium, zinc, vitamin B6, vitamin E, and phosphorus.
  • Winter squash covers your daily vitamin A needs 104% more than bamboo shoots.
  • Bamboo shoots have 2 times less vitamin C than winter squash. Winter squash has 9.6mg of vitamin C, while bamboo shoots have 4mg.
  • Bamboo shoots have a higher glycemic index. The glycemic index of bamboo shoots is 32, while the glycemic index of winter squash is 13.

Specific food types used in this comparison are Squash, winter, all varieties, cooked, baked, without salt and Bamboo shoots, raw.

Infographic

Winter squash vs Bamboo shoots 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" 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 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
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 +333.3%
Contains more CalciumCalcium +69.2%
Contains less SodiumSodium -75%
Contains more PotassiumPotassium +121.2%
Contains more IronIron +13.6%
Contains more CopperCopper +131.7%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +210.5%
Contains more ManganeseManganese +40.1%
Contains more SeleniumSelenium +100%

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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
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 CVitamin C +140%
Contains more Vitamin AVitamin A +26000%
Contains more Vitamin B5Vitamin B5 +45.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +185.7%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B1Vitamin B1 +837.5%
Contains more Vitamin B3Vitamin B3 +21.2%
Contains more Vitamin B6Vitamin B6 +49.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.07mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter squash Bamboo shoots DV% diff.
Vitamin A 261µg 1µg 29%
Copper 0.082mg 0.19mg 12%
Vitamin B1 0.016mg 0.15mg 11%
Potassium 241mg 533mg 9%
Zinc 0.22mg 1.1mg 8%
Phosphorus 19mg 59mg 6%
Vitamin E 0.12mg 1mg 6%
Vitamin B6 0.161mg 0.24mg 6%
Vitamin C 9.6mg 4mg 6%
Vitamin K 4.4µg 0µg 4%
Manganese 0.187mg 0.262mg 3%
Folate 20µg 7µg 3%
Protein 0.89g 2.6g 3%
Magnesium 13mg 3mg 2%
Fiber 2.8g 2.2g 2%
Choline 10.6mg 0mg 2%
Vitamin B3 0.495mg 0.6mg 1%
Vitamin B5 0.234mg 0.161mg 1%
Calories 37kcal 27kcal 1%
Selenium 0.4µg 0.8µg 1%
Iron 0.44mg 0.5mg 1%
Calcium 22mg 13mg 1%
Carbs 8.85g 5.2g 1%
Fats 0.35g 0.3g 0%
Net carbs 6.05g 3g N/A
Sugar 3.3g 3g N/A
Sodium 1mg 4mg 0%
Vitamin B2 0.067mg 0.07mg 0%
Saturated fat 0.072g 0.069g 0%
Monounsaturated fat 0.026g 0.007g 0%
Polyunsaturated fat 0.147g 0.134g 0%
Tryptophan 0.013mg 0.027mg 0%
Threonine 0.027mg 0.086mg 0%
Isoleucine 0.035mg 0.088mg 0%
Leucine 0.05mg 0.14mg 0%
Lysine 0.033mg 0.134mg 0%
Methionine 0.011mg 0.03mg 0%
Phenylalanine 0.035mg 0.09mg 0%
Valine 0.038mg 0.106mg 0%
Histidine 0.017mg 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 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 FatsFats +16.7%
Contains more CarbsCarbs +70.2%
Contains more ProteinProtein +192.1%
Contains more OtherOther +28.6%
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 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 +271.4%
~equal in Saturated fat ~0.069g
~equal in Polyunsaturated fat ~0.134g

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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 squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.