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  6. Yam vs. Bamboo shoots

Yam vs. Bamboo shoots — In-Depth Nutrition Comparison

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What are the differences between yam and bamboo shoots?

  • Yam is higher in vitamin C, potassium, fiber, and manganese, yet bamboo shoots are higher in zinc.
  • Yam's daily need coverage for vitamin C is 15% more.
  • The amount of sugar in yam is lower.
  • The glycemic index of bamboo shoots is lower.

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

Infographic

Yam 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.
Yam
Yam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
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 +600%
Contains more CalciumCalcium +30.8%
Contains more PotassiumPotassium +53.1%
Contains more ManganeseManganese +51.5%
Contains more ZincZinc +358.3%
Contains less SodiumSodium -55.6%
Contains more SeleniumSelenium +14.3%
~equal in Iron ~0.5mg
~equal in Copper ~0.19mg
~equal in Phosphorus ~59mg

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
7
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
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 +327.5%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B5Vitamin B5 +95%
Contains more Vitamin B6Vitamin B6 +22.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +228.6%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +185.7%
Contains more Vitamin B1Vitamin B1 +33.9%
Contains more Vitamin B2Vitamin B2 +118.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.6mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Bamboo shoots DV% diff.
Vitamin C 17.1mg 4mg 15%
Carbs 27.88g 5.2g 8%
Potassium 816mg 533mg 8%
Fiber 4.1g 2.2g 8%
Zinc 0.24mg 1.1mg 8%
Manganese 0.397mg 0.262mg 6%
Calories 118kcal 27kcal 5%
Vitamin E 0.35mg 1mg 4%
Folate 23µg 7µg 4%
Magnesium 21mg 3mg 4%
Vitamin B6 0.293mg 0.24mg 4%
Choline 16.5mg 0mg 3%
Vitamin B5 0.314mg 0.161mg 3%
Vitamin B2 0.032mg 0.07mg 3%
Vitamin B1 0.112mg 0.15mg 3%
Vitamin K 2.3µg 0µg 2%
Protein 1.53g 2.6g 2%
Phosphorus 55mg 59mg 1%
Copper 0.178mg 0.19mg 1%
Vitamin A 7µg 1µg 1%
Iron 0.54mg 0.5mg 1%
Fats 0.17g 0.3g 0%
Net carbs 23.78g 3g N/A
Calcium 17mg 13mg 0%
Sugar 0.5g 3g N/A
Sodium 9mg 4mg 0%
Selenium 0.7µg 0.8µg 0%
Vitamin B3 0.552mg 0.6mg 0%
Saturated fat 0.037g 0.069g 0%
Monounsaturated fat 0.006g 0.007g 0%
Polyunsaturated fat 0.076g 0.134g 0%
Tryptophan 0.012mg 0.027mg 0%
Threonine 0.054mg 0.086mg 0%
Isoleucine 0.052mg 0.088mg 0%
Leucine 0.096mg 0.14mg 0%
Lysine 0.059mg 0.134mg 0%
Methionine 0.021mg 0.03mg 0%
Phenylalanine 0.071mg 0.09mg 0%
Valine 0.062mg 0.106mg 0%
Histidine 0.034mg 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 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 CarbsCarbs +436.2%
Contains more ProteinProtein +69.9%
Contains more FatsFats +76.5%
Contains more WaterWater +30.7%
~equal in Other ~0.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 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 -46.4%
Contains more Mono. FatMonounsaturated fat +16.7%
Contains more Poly. FatPolyunsaturated fat +76.3%

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 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.