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  6. Zucchini vs. Bamboo shoots

Zucchini vs. Bamboo shoots — In-Depth Nutrition Comparison

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Summary of differences between zucchini and bamboo shoots

  • Zucchini has more vitamin C; however, bamboo shoots are higher in copper, vitamin B1, potassium, zinc, vitamin B6, and vitamin E.
  • Zucchini covers your daily need for vitamin C, 15% more than bamboo shoots.
  • Zucchini has 6 times more magnesium than bamboo shoots. While zucchini has 18mg of magnesium, bamboo shoots have only 3mg.
  • The glycemic index of bamboo shoots is higher.

These are the specific foods used in this comparison Squash, summer, zucchini, includes skin, raw and Bamboo shoots, raw.

Infographic

Zucchini 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
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 +500%
Contains more CalciumCalcium +23.1%
Contains more PotassiumPotassium +104.2%
Contains more IronIron +35.1%
Contains more CopperCopper +258.5%
Contains more ZincZinc +243.8%
Contains more PhosphorusPhosphorus +55.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +48%
Contains more SeleniumSelenium +300%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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 +347.5%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B2Vitamin B2 +34.3%
Contains more Vitamin B5Vitamin B5 +26.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +242.9%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B3Vitamin B3 +33%
Contains more Vitamin B6Vitamin B6 +47.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Bamboo shoots DV% diff.
Copper 0.053mg 0.19mg 15%
Vitamin C 17.9mg 4mg 15%
Vitamin B1 0.045mg 0.15mg 9%
Potassium 261mg 533mg 8%
Zinc 0.32mg 1.1mg 7%
Vitamin B6 0.163mg 0.24mg 6%
Vitamin E 0.12mg 1mg 6%
Fiber 1g 2.2g 5%
Manganese 0.177mg 0.262mg 4%
Folate 24µg 7µg 4%
Magnesium 18mg 3mg 4%
Vitamin K 4.3µg 0µg 4%
Phosphorus 38mg 59mg 3%
Protein 1.21g 2.6g 3%
Iron 0.37mg 0.5mg 2%
Choline 9.5mg 0mg 2%
Fructose 1.38g 2%
Vitamin B2 0.094mg 0.07mg 2%
Vitamin B5 0.204mg 0.161mg 1%
Vitamin B3 0.451mg 0.6mg 1%
Calories 17kcal 27kcal 1%
Selenium 0.2µg 0.8µg 1%
Carbs 3.11g 5.2g 1%
Vitamin A 10µg 1µg 1%
Fats 0.32g 0.3g 0%
Net carbs 2.11g 3g N/A
Calcium 16mg 13mg 0%
Sugar 2.5g 3g N/A
Sodium 8mg 4mg 0%
Saturated fat 0.084g 0.069g 0%
Monounsaturated fat 0.011g 0.007g 0%
Polyunsaturated fat 0.091g 0.134g 0%
Tryptophan 0.01mg 0.027mg 0%
Threonine 0.029mg 0.086mg 0%
Isoleucine 0.044mg 0.088mg 0%
Leucine 0.071mg 0.14mg 0%
Lysine 0.067mg 0.134mg 0%
Methionine 0.018mg 0.03mg 0%
Phenylalanine 0.043mg 0.09mg 0%
Valine 0.054mg 0.106mg 0%
Histidine 0.026mg 0.042mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 ProteinProtein +114.9%
Contains more CarbsCarbs +67.2%
Contains more OtherOther +57.9%
~equal in Fats ~0.3g
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 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 +57.1%
Contains less Sat. FatSaturated fat -17.9%
Contains more Poly. FatPolyunsaturated fat +47.3%

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.