Yam vs. Bamboo shoots — In-Depth Nutrition Comparison
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How are yam and bamboo shoots different?
- Yam is richer in vitamin C and fiber, while bamboo shoots are higher in zinc.
- Yam is lower in sugar.
- Yam has a higher glycemic index (51) than bamboo shoots (32).
Yam, cooked, boiled, drained, or baked, without salt and Bamboo shoots, raw types were used in this article.
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.
| Contains more MagnesiumMagnesium | +500% |
| Contains more PotassiumPotassium | +25.7% |
| Contains more ManganeseManganese | +41.6% |
| Contains more CopperCopper | +25% |
| Contains more ZincZinc | +450% |
| Contains more PhosphorusPhosphorus | +20.4% |
| Contains less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +14.3% |
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.
| Contains more Vitamin CVitamin C | +202.5% |
| Contains more Vitamin AVitamin A | +500% |
| Contains more Vitamin B5Vitamin B5 | +93.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +128.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +194.1% |
| Contains more Vitamin B1Vitamin B1 | +57.9% |
| Contains more Vitamin B2Vitamin B2 | +150% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 12.1mg | 4mg | 9% |
| Zinc | 0.2mg | 1.1mg | 8% |
| Fiber | 3.9g | 2.2g | 7% |
| Carbs | 27.48g | 5.2g | 7% |
| Vitamin B1 | 0.095mg | 0.15mg | 5% |
| Manganese | 0.371mg | 0.262mg | 5% |
| Vitamin E | 0.34mg | 1mg | 4% |
| Copper | 0.152mg | 0.19mg | 4% |
| Calories | 116kcal | 27kcal | 4% |
| Potassium | 670mg | 533mg | 4% |
| Magnesium | 18mg | 3mg | 4% |
| Vitamin B5 | 0.311mg | 0.161mg | 3% |
| Choline | 16.2mg | 0mg | 3% |
| Vitamin B2 | 0.028mg | 0.07mg | 3% |
| Folate | 16µg | 7µg | 2% |
| Protein | 1.49g | 2.6g | 2% |
| Vitamin K | 2.3µg | 0µg | 2% |
| Vitamin B6 | 0.228mg | 0.24mg | 1% |
| Phosphorus | 49mg | 59mg | 1% |
| Vitamin A | 6µg | 1µg | 1% |
| Fats | 0.14g | 0.3g | 0% |
| Net carbs | 23.58g | 3g | N/A |
| Calcium | 14mg | 13mg | 0% |
| Iron | 0.52mg | 0.5mg | 0% |
| Sugar | 0.49g | 3g | N/A |
| Sodium | 8mg | 4mg | 0% |
| Selenium | 0.7µg | 0.8µg | 0% |
| Vitamin B3 | 0.552mg | 0.6mg | 0% |
| Saturated fat | 0.029g | 0.069g | 0% |
| Monounsaturated fat | 0.005g | 0.007g | 0% |
| Polyunsaturated fat | 0.06g | 0.134g | 0% |
| Tryptophan | 0.012mg | 0.027mg | 0% |
| Threonine | 0.052mg | 0.086mg | 0% |
| Isoleucine | 0.05mg | 0.088mg | 0% |
| Leucine | 0.094mg | 0.14mg | 0% |
| Lysine | 0.058mg | 0.134mg | 0% |
| Methionine | 0.02mg | 0.03mg | 0% |
| Phenylalanine | 0.069mg | 0.09mg | 0% |
| Valine | 0.06mg | 0.106mg | 0% |
| Histidine | 0.033mg | 0.042mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.49 g
Fats:
0.14 g
Carbs:
27.48 g
Water:
70.13 g
Other:
0.76 g
Protein:
2.6 g
Fats:
0.3 g
Carbs:
5.2 g
Water:
91 g
Other:
0.9 g
| Contains more CarbsCarbs | +428.5% |
| Contains more ProteinProtein | +74.5% |
| Contains more FatsFats | +114.3% |
| Contains more WaterWater | +29.8% |
| Contains more OtherOther | +18.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.06 g
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 | -58% |
| Contains more Mono. FatMonounsaturated fat | +40% |
| Contains more Poly. FatPolyunsaturated fat | +123.3% |
