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  6. Yardlong beans vs. Bamboo shoots

Yardlong beans vs. Bamboo shoots — In-Depth Nutrition Comparison

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What are the main differences between yardlong beans and bamboo shoots?

  • Yardlong beans is richer in vitamin C, folate, magnesium, vitamin A, and iron, yet bamboo shoots are richer in vitamin B6, copper, potassium, zinc, and vitamin B1.
  • Bamboo shoots' daily need coverage for vitamin B6 is 17% higher.
  • Yardlong beans has 23 times more vitamin A than bamboo shoots. Yardlong beans has 450IU of vitamin A, while bamboo shoots have 20IU.
  • Bamboo shoots have a lower glycemic index than yardlong beans.

We used Yardlong bean, cooked, boiled, drained, without salt and Bamboo shoots, raw types in this comparison.

Infographic

Yardlong beans 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
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 +1300%
Contains more CalciumCalcium +238.5%
Contains more IronIron +96%
Contains more SeleniumSelenium +87.5%
Contains more PotassiumPotassium +83.8%
Contains more CopperCopper +304.3%
Contains more ZincZinc +205.6%
Contains more ManganeseManganese +30.3%
~equal in Phosphorus ~59mg
~equal in Sodium ~4mg

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 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% 0.33% 20% 0% 38% 16% 11% 9.7% 55% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +305%
Contains more Vitamin AVitamin A +2200%
Contains more Vitamin B2Vitamin B2 +41.4%
Contains more FolateFolate +542.9%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin B5Vitamin B5 +215.7%
Contains more Vitamin B6Vitamin B6 +900%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.6mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Yardlong beans Bamboo shoots DV% diff.
Vitamin B6 0.024mg 0.24mg 17%
Copper 0.047mg 0.19mg 16%
Vitamin C 16.2mg 4mg 14%
Folate 45µg 7µg 10%
Fiber 2.2g 9%
Magnesium 42mg 3mg 9%
Vitamin E 1mg 7%
Zinc 0.36mg 1.1mg 7%
Potassium 290mg 533mg 7%
Iron 0.98mg 0.5mg 6%
Vitamin B1 0.085mg 0.15mg 5%
Manganese 0.201mg 0.262mg 3%
Calcium 44mg 13mg 3%
Vitamin B5 0.051mg 0.161mg 2%
Vitamin B2 0.099mg 0.07mg 2%
Vitamin A 23µg 1µg 2%
Polyunsaturated fat 0.042g 0.134g 1%
Calories 47kcal 27kcal 1%
Selenium 1.5µg 0.8µg 1%
Carbs 9.18g 5.2g 1%
Protein 2.53g 2.6g 0%
Fats 0.1g 0.3g 0%
Net carbs 9.18g 3g N/A
Sugar 3g N/A
Phosphorus 57mg 59mg 0%
Sodium 4mg 4mg 0%
Vitamin B3 0.63mg 0.6mg 0%
Saturated fat 0.026g 0.069g 0%
Monounsaturated fat 0.009g 0.007g 0%
Tryptophan 0.029mg 0.027mg 0%
Threonine 0.094mg 0.086mg 0%
Isoleucine 0.135mg 0.088mg 0%
Leucine 0.18mg 0.14mg 0%
Lysine 0.166mg 0.134mg 0%
Methionine 0.036mg 0.03mg 0%
Phenylalanine 0.139mg 0.09mg 0%
Valine 0.146mg 0.106mg 0%
Histidine 0.082mg 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 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 +76.5%
Contains more FatsFats +200%
Contains more OtherOther +25%
~equal in Protein ~2.6g
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 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 -62.3%
Contains more Mono. FatMonounsaturated fat +28.6%
Contains more Poly. FatPolyunsaturated fat +219%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.