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  6. Yam vs. Bamboo shoot

Yam vs. Bamboo shoot — In-Depth Nutrition Comparison

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What are the differences between Yam and Bamboo shoot?

  • Yam is higher in Vitamin C, Potassium, Fiber, and Manganese, yet Bamboo shoot is higher in Zinc.
  • Yam's daily need coverage for Vitamin C is 15% more.
  • The amount of Sugar in Yam is lower.

We used Yam, raw and Bamboo shoots, raw types in this article.

Infographic

Yam vs Bamboo shoot 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.
Yam
Yam
5
:
5
Bamboo shoot
Bamboo shoot
Contains more Calcium +30.8%
Contains more Magnesium +600%
Contains more Potassium +53.1%
Contains more Manganese +51.5%
Contains less Sodium -55.6%
Contains more Zinc +358.3%
Contains more Selenium +14.3%
Equal in Iron - 0.5
Equal in Phosphorus - 59
Equal in Copper - 0.19
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Bamboo shoot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 19% 3% 26% 48% 1% 30% 64% 35% 5%
Contains more Calcium +30.8%
Contains more Magnesium +600%
Contains more Potassium +53.1%
Contains more Manganese +51.5%
Contains less Sodium -55.6%
Contains more Zinc +358.3%
Contains more Selenium +14.3%
Equal in Iron - 0.5
Equal in Phosphorus - 59
Equal in Copper - 0.19

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.
Yam
Yam
6
:
4
Bamboo shoot
Bamboo shoot
Contains more Vitamin A +590%
Contains more Vitamin C +327.5%
Contains more Vitamin B5 +95%
Contains more Vitamin B6 +22.1%
Contains more Folate +228.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +185.7%
Contains more Vitamin B1 +33.9%
Contains more Vitamin B2 +118.8%
Equal in Vitamin B3 - 0.6
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Bamboo shoot
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 A +590%
Contains more Vitamin C +327.5%
Contains more Vitamin B5 +95%
Contains more Vitamin B6 +22.1%
Contains more Folate +228.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +185.7%
Contains more Vitamin B1 +33.9%
Contains more Vitamin B2 +118.8%
Equal in Vitamin B3 - 0.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
:
4
Bamboo shoot
Bamboo shoot
Contains more Carbs +436.2%
Contains more Protein +69.9%
Contains more Fats +76.5%
Contains more Water +30.7%
Equal in Other - 0.9
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Bamboo shoot
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Contains more Carbs +436.2%
Contains more Protein +69.9%
Contains more Fats +76.5%
Contains more Water +30.7%
Equal in Other - 0.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Bamboo shoot
Bamboo shoot
Contains less Saturated Fat -46.4%
Contains more Monounsaturated Fat +16.7%
Contains more Polyunsaturated fat +76.3%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Bamboo shoot
33% 3% 64%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.134 g
Contains less Saturated Fat -46.4%
Contains more Monounsaturated Fat +16.7%
Contains more Polyunsaturated fat +76.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Bamboo shoot Opinion
Net carbs 23.78g 3g Yam
Protein 1.53g 2.6g Bamboo shoot
Fats 0.17g 0.3g Bamboo shoot
Carbs 27.88g 5.2g Yam
Calories 118kcal 27kcal Yam
Sugar 0.5g 3g Yam
Fiber 4.1g 2.2g Yam
Calcium 17mg 13mg Yam
Iron 0.54mg 0.5mg Yam
Magnesium 21mg 3mg Yam
Phosphorus 55mg 59mg Bamboo shoot
Potassium 816mg 533mg Yam
Sodium 9mg 4mg Bamboo shoot
Zinc 0.24mg 1.1mg Bamboo shoot
Copper 0.178mg 0.19mg Bamboo shoot
Manganese 0.397mg 0.262mg Yam
Selenium 0.7µg 0.8µg Bamboo shoot
Vitamin A 138IU 20IU Yam
Vitamin A RAE 7µg 1µg Yam
Vitamin E 0.35mg 1mg Bamboo shoot
Vitamin C 17.1mg 4mg Yam
Vitamin B1 0.112mg 0.15mg Bamboo shoot
Vitamin B2 0.032mg 0.07mg Bamboo shoot
Vitamin B3 0.552mg 0.6mg Bamboo shoot
Vitamin B5 0.314mg 0.161mg Yam
Vitamin B6 0.293mg 0.24mg Yam
Folate 23µg 7µg Yam
Vitamin K 2.3µg 0µg Yam
Tryptophan 0.012mg 0.027mg Bamboo shoot
Threonine 0.054mg 0.086mg Bamboo shoot
Isoleucine 0.052mg 0.088mg Bamboo shoot
Leucine 0.096mg 0.14mg Bamboo shoot
Lysine 0.059mg 0.134mg Bamboo shoot
Methionine 0.021mg 0.03mg Bamboo shoot
Phenylalanine 0.071mg 0.09mg Bamboo shoot
Valine 0.062mg 0.106mg Bamboo shoot
Histidine 0.034mg 0.042mg Bamboo shoot
Saturated Fat 0.037g 0.069g Yam
Monounsaturated Fat 0.006g 0.007g Bamboo shoot
Polyunsaturated fat 0.076g 0.134g Bamboo shoot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Bamboo shoot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
19%
Yam
14%
Bamboo shoot
Minerals Daily Need Coverage Score
26%
Yam
23%
Bamboo shoot

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 2.5g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.032g)
Which food contains less Sodium?
Bamboo shoot
Bamboo shoot contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Bamboo shoot
Bamboo shoot is lower in glycemic index (difference - 19)
Which food is cheaper?
Bamboo shoot
Bamboo shoot is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.